Name: Seared Tilapia with Steamed Broccoli and Lemon
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 4.4 oz Tilapia Fillet; 2.5 cups Broccoli Florets; 2 tsp Extra Virgin Olive Oil; 1 clove Garlic, minced; 1 tbsp Lemon Juice; Pinch of Sea Salt and Black Pepper

Nutrition

Per serving

283 calories

Protein: 32g; 42% of calories
Carbs: 17g; 23% of calories
Fat: 12g; 36% of calories

Ingredients

6 items

Instructions

Prep 10 min · Cook 30 min

Pat the tilapia fillets dry with a paper towel and season both sides with sea salt, black pepper, and minced garlic.
Place the broccoli florets in a steamer basket over boiling water, cover, and steam for 5-6 minutes until they are bright green and crisp-tender.
Heat the extra virgin olive oil in a non-stick skillet over medium-high heat.
Add the tilapia fillets to the skillet and sear for 3-4 minutes per side until the fish is opaque and flakes easily with a fork.
Remove the fish from the heat and drizzle immediately with fresh lemon juice.
Serve the seared tilapia alongside the steamed broccoli for a clean, nutrient-dense meal.

Nutrition

Ingredients

Instructions

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