Name: Seared Tilapia with Steamed Broccoli
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 3 oz Tilapia Fillet; 1 cup Broccoli Florets; 1 tsp Extra Virgin Olive Oil; 1 tbsp Fresh Lemon Juice; 1/4 tsp Garlic Powder

Nutrition

Per serving

159 calories

Protein: 20g; 48% of calories
Carbs: 8g; 19% of calories
Fat: 6g; 34% of calories

Ingredients

5 items

Instructions

Prep 10 min · Cook 30 min

Pat the tilapia fillet dry and season both sides with garlic powder, salt, and black pepper.
Heat the olive oil in a non-stick skillet over medium-high heat.
Place the tilapia in the pan and sear for 3 to 4 minutes per side until the edges are golden and the fish flakes easily with a fork.
While the fish is searing, place the broccoli florets in a steamer basket over a pot of boiling water.
Cover and steam the broccoli for about 5 minutes until it is tender-crisp and bright green.
Transfer the seared tilapia and steamed broccoli to a plate and drizzle both with the fresh lemon juice before serving.

Nutrition

Ingredients

Instructions

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