Name: Seared Lemon-Garlic Tilapia with Steamed Green Beans and Brown Rice
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 0.75 ounce Tilapia; 0.5 cup Cooked Brown Rice; 1.5 cups Green Beans; 1.75 tablespoons Extra Virgin Olive Oil; 1 clove Garlic; 1 tablespoon Lemon Juice

Nutrition

Per serving

396 calories

Protein: 9g; 9% of calories
Carbs: 36g; 35% of calories
Fat: 26g; 56% of calories

Ingredients

6 items

Instructions

Prep 10 min · Cook 30 min

Prepare the brown rice by simmering in water until fluffy and tender.
Steam the fresh green beans over boiling water until they reach a vibrant green and tender-crisp texture.
Pat the tilapia dry and season lightly with minced garlic and a pinch of salt.
Heat the olive oil in a non-stick skillet over medium-high heat.
Sear the tilapia portion for approximately two minutes per side until it flakes easily with a fork.
Whisk the lemon juice into the remaining warm oil in the pan.
Serve the fish over the rice and beans, drizzling the fragrant lemon-garlic oil over the entire plate.

Nutrition

Ingredients

Instructions

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