Name: Seared Tilapia with Steamed Broccoli and Lemon
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 7 ounces Tilapia Fillet; 1.5 cups Broccoli florets; 1/2 teaspoon Extra Virgin Olive Oil; 1 tablespoon Fresh Lemon Juice; Pinch of Garlic Powder, Salt, and Black Pepper

Nutrition

Per serving

266 calories

Protein: 45g; 64% of calories
Carbs: 11g; 16% of calories
Fat: 6g; 19% of calories

Ingredients

5 items

7 ounces Tilapia Fillet
1.5 cups Broccoli florets
1/2 teaspoon Extra Virgin Olive Oil
1 tablespoon Fresh Lemon Juice
Pinch of Garlic Powder, Salt, and Black Pepper

Instructions

Prep 10 min · Cook 30 min

Pat the tilapia fillets completely dry with a paper towel to ensure a good sear.
Season both sides of the fish with garlic powder, a pinch of salt, and black pepper.
Set up a steamer basket over a pot of simmering water and steam the broccoli florets for 5-7 minutes until tender-crisp and vibrant green.
While broccoli steams, heat the olive oil in a non-stick skillet over medium-high heat.
Place the tilapia in the skillet and cook for 3 to 4 minutes per side, or until the fish is opaque and flakes easily with a fork.
Transfer the fish and broccoli to a plate and finish with a bright squeeze of fresh lemon juice over everything.

Nutrition

Ingredients

Instructions

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