Name: Baked tilapia with lemon broccoli
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Yield: 1 serving
Ingredients: 5 oz tilapia fillet, patted dry; 2 1/2 tbsp quinoa; 5 oz broccoli florets; 1 tsp olive oil; 1 clove garlic, minced; 2 tsp lemon juice; 1/2 tsp dried parsley; 3/4 tsp salt; 1/2 tsp black pepper; 1/4 cup water

Nutrition

Per serving

327 calories

Protein: 34g; 39% of calories
Carbs: 29g; 33% of calories
Fat: 11g; 27% of calories

Instructions

Prep 10 min · Cook 15 min

Preheat the oven to 400°F. Place the tilapia in a small baking dish. Rub with the olive oil, minced garlic, half the salt, the black pepper, and lemon juice. Bake for 12 to 15 minutes until the fish is opaque and firm. Done when flakes easily, 145°F.
In a small saucepan, combine the quinoa, water, and the remaining salt. Bring to a boil over high heat on the stove, then reduce to low, cover, and simmer for 15 minutes. Remove from heat, stir in the dried parsley, and let rest covered for 5 minutes.
While the quinoa and fish cook, add an inch of water to a pot with a steamer basket. Bring to a boil, add the broccoli, cover, and steam for 5 to 6 minutes until tender-fast.

Nutrition

Ingredients

Instructions

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