Lemon and herb tilapia with brown rice
Lemon and herb tilapia features flaky fish marinated in a zesty lemon and herb mixture, served over nutritious brown rice. This dish is quick to prepare and offers a refreshing flavor profile that complements the mild tilapia.
Cook time 15 min
Prep time 10 min
Ingredients:
10 oz tilapia1 tbsp olive oil
1 dash black pepper
1 lemon
1 garlic clove
2 tsp dried basil
2 tbsp fresh parsley
2/3 cup brown rice
If you're looking for a healthy and flavorful meal, lemon and herb tilapia with brown rice is a great choice. This dish combines the delicate, flaky texture of tilapia with the zesty, refreshing taste of lemon and aromatic herbs, all served alongside nutritious brown rice.
Instructions:
- Rinse 2/3 cup (130g) brown rice under cold water to remove excess starch.
- In a medium saucepan, add the rinsed rice and 1 1/3 cups of water. Bring to a boil.
- Once boiling, reduce the heat to low, cover, and let it simmer for about 40–45 minutes, or until the water is absorbed and the rice is tender.
- Remove from heat and let it sit, covered, for an additional 5 minutes before fluffing with a fork.
- While the rice is cooking, zest and juice the lemon. Set the zest aside.
- In a small bowl, whisk together the olive oil, lemon juice, minced garlic, dried basil, and a dash of black pepper.
- Place the tilapia fillets in a shallow dish or a resealable plastic bag.
- Pour the marinade over the fish, ensuring each fillet is covered. Let it marinate for at least 15 minutes.
- Heat a large non-stick skillet over medium-high heat.
- Once hot, add the tilapia fillets to the skillet. Cook for about 3–4 minutes on each side, or until the fish is opaque and flakes easily with a fork.
- When the tilapia is done, remove from heat and sprinkle with lemon zest and freshly chopped parsley.
- Serve the cooked tilapia over a bed of fluffy brown rice.
- Garnish with additional lemon slices or wedges for extra zing.
- Pair with steamed vegetables or a light salad for a balanced meal.
This lemon and herb tilapia with brown rice is not only delicious but also easy to prepare. With just a few fresh ingredients, you can have a restaurant-quality meal ready in no time. Enjoy the vibrant flavors and nutritional benefits this dish has to offer!
Lemon and herb tilapia with brown rice FAQ:
The tilapia should be cooked for about 3–4 minutes on each side in a skillet. It is done when the fish is opaque and flakes easily with a fork.
Store leftover tilapia and brown rice in airtight containers in the refrigerator. They will typically last for about 3–4 days.
Yes, you can substitute tilapia with other mild white fish such as cod, haddock, or sole, adjusting cooking time as needed based on thickness.
If your tilapia is overcooked and dry, you can serve it with a sauce or more lemon juice to add moisture and flavor back to the dish.
Brown rice is done when it has absorbed all the water and is tender. You can check by tasting a few grains and ensuring they are cooked through, which usually takes 40–45 minutes of simmering.
Cooking Tips:
- To enhance the flavors further, marinate the tilapia in the lemon juice, garlic, and herbs for at least 30 minutes before cooking.
- For a more vibrant dish, consider adding freshly chopped herbs as a garnish before serving.
- Make sure to cook the brown rice according to package instructions. For added flavor, you can toast the rice in a bit of olive oil before adding water.
- If you prefer a bit of crunch, you can finish the tilapia under the broiler for the last couple of minutes of cooking.
- Serve with a side of steamed vegetables or a fresh salad to complete the meal.
Nutrition Facts
2 ServingsCalories 400kcal
Protein 36g
Carbohydrates 54g
Fiber 4.83g
Sugar 1.86g
Fat 12g
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