Name: Seared Tilapia with Steamed Broccoli and Lemon
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 2 ounces Tilapia Fillet; 1.5 cups Broccoli Florets; 1 tablespoon Extra Virgin Olive Oil; 1 tablespoon Lemon Juice; 1/4 teaspoon Sea Salt; 1/4 teaspoon Black Pepper

Nutrition

Per serving

225 calories

Protein: 15g; 26% of calories
Carbs: 11g; 18% of calories
Fat: 15g; 57% of calories

Ingredients

6 items

Instructions

Prep 10 min · Cook 30 min

Pat the tilapia fillet dry with paper towels and season both sides with sea salt and black pepper.
Place the broccoli florets in a steamer basket over boiling water, cover, and steam for 5-6 minutes until tender-crisp and vibrant green.
While the broccoli steams, heat the extra virgin olive oil in a non-stick skillet over medium-high heat.
Add the tilapia to the hot skillet and sear for 3-4 minutes on the first side until a golden crust forms.
Carefully flip the fish and cook for another 2-3 minutes until the flesh is opaque and flakes easily with a fork.
Remove the fish and broccoli from the heat and plate them immediately.
Drizzle the fresh lemon juice over both the tilapia and the broccoli before serving.

Nutrition

Ingredients

Instructions

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