Baked Tilapia with Roasted Broccoli and Brown Rice
Seasoned baked tilapia fillet with lemon and herbs, served with roasted broccoli florets and fluffy brown rice pilaf
Baked Tilapia with Roasted Broccoli and Brown Rice is a dinner recipe ready in about 35 minutes. Each serving has approximately 612 kcal, 38g protein, 75g carbs, 17g fat. It fits a high-protein diet.
Preheat oven to 400°F (200°C)
Cook brown rice according to package directions
Toss broccoli florets with 1 tbsp olive oil, minced garlic, salt, and pepper
Spread broccoli on a baking sheet and roast for 15-18 minutes until tender and slightly charred
Place tilapia on a separate baking sheet lined with parchment paper
Drizzle with 1 tbsp olive oil, squeeze lemon juice over fillet, season with thyme, salt, and pepper
Bake tilapia for 12-15 minutes until flesh is opaque and flakes easily
Plate brown rice, top with tilapia fillet, and serve alongside roasted broccoli