Baked Tilapia with Roasted Asparagus and Brown Rice
Mild and flaky baked tilapia fillet with lemon and herbs, served with roasted asparagus and fluffy brown rice
Baked Tilapia with Roasted Asparagus and Brown Rice is a dinner recipe ready in about 50 minutes. Each serving has approximately 503 kcal, 36g protein, 48g carbs, 16g fat. It fits a high-protein diet.
Preheat oven to 400°F (200°C)
Rinse brown rice and cook in 180ml water for 35-40 minutes until tender
While rice cooks, trim asparagus and toss with 0.5 tbsp olive oil, salt, and pepper
Spread asparagus on baking sheet and roast for 15-18 minutes until tender
Place tilapia fillet on parchment paper, drizzle with 1 tbsp olive oil
Top fish with minced garlic, fresh thyme, salt, and pepper
Squeeze lemon juice over the fillet
Bake tilapia for 12-15 minutes until fish flakes easily with a fork
Fluff cooked rice with a fork
Plate rice, top with baked tilapia, and serve with roasted asparagus