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.
- 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.
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!
Nutrition Facts | |
---|---|
Serving Size | 280 grams |
Energy | |
Calories 400kcal | 20% |
Protein | |
Protein 36g | 23% |
Carbohydrates | |
Carbohydrates 54g | 16% |
Fiber 4.83g | 13% |
Sugar 1.86g | 2% |
Fat | |
Fat 12g | 14% |
Saturated 2.23g | 7% |
Cholesterol 70mg | - |
Vitamins | |
Vitamin A 18ug | 2% |
Choline 80mg | 14% |
Vitamin B1 0.44mg | 37% |
Vitamin B2 0.19mg | 15% |
Vitamin B3 10mg | 62% |
Vitamin B6 0.63mg | 37% |
Vitamin B9 70ug | 17% |
Vitamin B12 2.24ug | 93% |
Vitamin C 33mg | 38% |
Vitamin E 1.29mg | 9% |
Vitamin K 100ug | 84% |
Minerals | |
Calcium, Ca 90mg | 7% |
Copper, Cu 0.38mg | 42% |
Iron, Fe 4.11mg | 37% |
Magnesium, Mg 140mg | 32% |
Phosphorus, P 460mg | 37% |
Potassium, K 750mg | 22% |
Selenium, Se 70ug | 129% |
Sodium, Na 80mg | 5% |
Zinc, Zn 2.10mg | 19% |
Water | |
Water 170g | - |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs. |
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