Pan-Seared Tilapia with Roasted Broccoli and Brown Rice
This dish is a well-balanced, nutritious meal that combines lean protein, fiber-rich whole grains, and roasted vegetables. The tilapia is pan-seared to perfection, the broccoli is roasted until tender and slightly crispy, and the brown rice provides a wholesome base to tie everything together.
Prep Time: 10 minutes
Cook Time: 30 minutes
Total Time: 40 minutes
Servings: 2
Ingredients
For the Tilapia:
2 tilapia fillets (about 4-6 oz each)
1 tbsp olive oil
½ tsp salt
¼ tsp black pepper
½ tsp garlic powder
½ tsp paprika
½ tsp lemon zest (optional)
1 tbsp lemon juice
For the Roasted Broccoli:
2 cups broccoli florets
1 tbsp olive oil
½ tsp salt
¼ tsp black pepper
½ tsp garlic powder
¼ tsp red pepper flakes (optional)
1 tbsp grated Parmesan cheese (optional)
For the Brown Rice:
1 cup brown rice
2 cups water or low-sodium vegetable broth
½ tsp salt
½ tsp olive oil
Instructions
Step 1: Cook the Brown Rice
1. Rinse the brown rice under cold water to remove excess starch.
2. In a medium pot, bring 2 cups of water or broth to a boil.
3. Add the rinsed rice, salt, and a bit of olive oil .
4. Reduce heat to low, cover, and simmer for about 25-30 minutes, or until the rice is tender and water is absorbed.
5. Fluff with a fork and keep warm.
Step 2: Roast the Broccoli
1. Preheat the oven to 400°F (200°C).
2. Toss broccoli florets with olive oil, salt, pepper, garlic powder, and red pepper flakes if using.
3. Spread evenly on a baking sheet and roast for 18-20 minutes, flipping halfway through, until slightly crispy and golden brown.
4. Sprinkle with Parmesan cheese (if using) before serving.
Step 3: Pan-Sear the Tilapia
1. Pat the tilapia fillets dry with a paper towel.
2. Season both sides with salt, pepper, garlic powder, paprika, and lemon zest.
3. Heat olive oil in a large skillet over medium-high heat.
4. Add the tilapia fillets and sear for 2-3 minutes per side until golden brown and cooked through (internal temperature of 145°F).
5. Reduce heat, add butter and lemon juice, and baste the fish for an additional 30 seconds.
6. Remove from heat and let rest for a minute before serving.
Serving Suggestions
Plate the brown rice first, then top with the pan-seared tilapia.
Arrange roasted broccoli on the side.
Drizzle extra lemon juice over the dish for added freshness.
Garnish with fresh parsley or extra Parmesan cheese if desired.
Nutritional Information
(Per Serving)
Calories: ~450
Protein: ~42g
Carbohydrates: ~50g
Fats: ~10g
Fiber: ~6g
Sodium: ~400mg
(Note: Nutritional values are estimates and may vary based on specific ingredients and portion sizes.)
Cooking Notes & Tips
Tilapia Alternative: You can swap tilapia for other white fish like cod, haddock, or halibut.
Crispier Broccoli: Spread the florets in a single layer and avoid overcrowding the baking sheet for even roasting.
Flavor Enhancements: Add a pinch of smoked paprika or cayenne for a spicier kick.
Meal Prep: Make extra rice and roasted broccoli for easy meal prep throughout the week.
Frequently Asked Questions
1. Can I use frozen tilapia?
Yes! Just thaw the fillets completely and pat them dry before cooking.
2. What’s a good substitute for brown rice?
Quinoa, cauliflower rice, or farro are great alternatives.
3. How do I know when tilapia is fully cooked?
The flesh should be opaque and flake easily with a fork. A thermometer should read 145°F.
4. Can I air-fry the broccoli?
Yes! Air-fry at 375°F for about 10-12 minutes, shaking halfway through.
5. Can I make this dish dairy-free?
Absolutely! Just omit the butter and Parmesan cheese.