NUTRITION

SERVINGS

INGREDIENTS

10 ounces Tilapia Fillets

0.5 cup cooked Brown Rice

1 cup fresh Green Beans

1 teaspoon Olive Oil

2 cloves Garlic, minced

1 tablespoon Lemon Juice

PREPARATION

• 1

  Prepare the brown rice according to package instructions or reheat pre-cooked rice until steaming.

• 2

  Pat the tilapia fillets completely dry with a paper towel and season both sides with salt, black pepper, and your favorite dried herbs like thyme or oregano.

• 3

  Heat half of the olive oil in a large non-stick skillet over medium-high heat.

• 4

  Add the green beans to the skillet and sauté for 5-7 minutes until they are tender-crisp and bright green.

• 5

  Stir in the minced garlic and cook for an additional 30-60 seconds until fragrant, then remove the beans from the pan and keep warm.

• 6

  Wipe the skillet if necessary and add the remaining olive oil.

• 7

  Place the tilapia fillets in the pan and sear for 3-4 minutes per side until the exterior is golden and the fish flakes easily with a fork.

• 8

  Drizzle the fresh lemon juice over the tilapia fillets during the last minute of cooking.

• 9

  Plate the fish alongside the garlic green beans and brown rice, serving immediately while hot.