Name: Pan-seared tilapia and brussels sprouts
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 1 serving
Ingredients: 8 oz tilapia fillets, patted dry; 5 oz brussels sprouts, halved; 1.5 oz mixed greens; 1 1/2 tbsp olive oil; 2 tsp lemon juice; 3/4 tsp salt; 1/2 tsp black pepper; 1/4 tsp garlic powder

Nutrition

Per serving

470 calories

Protein: 50g; 41% of calories
Carbs: 17g; 14% of calories
Fat: 24g; 45% of calories

Ingredients

8 items

Instructions

Prep 15 min · Cook 20 min

Preheat the oven to 400°F. On a half-sheet pan, toss the brussels sprouts with half the olive oil, half the salt, half the pepper, and the garlic powder. Roast for 20 minutes until tender and charred on the edges.
While the vegetables roast, season the tilapia fillets on both sides with the remaining salt and pepper.
Heat the remaining olive oil in a 12-inch nonstick skillet over medium-high heat. Add the fish and cook for 3 minutes. Flip carefully and cook for 3 minutes more until the fish is opaque and flakes easily. Done when flakes easily, 145°F.
In a small bowl, whisk the lemon juice with a pinch of salt if desired. Toss the mixed greens with the lemon juice right before serving.

Nutrition

Ingredients

Instructions

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