Lemon and herb tilapia with brown rice

Enjoy a light and flavorful Lemon and Herb Tilapia served with nutritious brown rice. This easy-to-follow recipe combines tender tilapia fillets with zesty lemon, aromatic garlic, and fresh herbs for a delightful meal ready in under 30 minutes. Perfect for a healthy dinner option!

  • 09 Mar 2025
  • Cook time 15 min
  • Prep time 10 min
  • 2 Servings
  • 8 Ingredients

Lemon and herb tilapia with 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.

Ingredients:

10 oz tilapia
280g
1 tbsp olive oil
14g
1 dash black pepper
1/10g
1 lemon
110g
1 garlic clove
3g
2 tsp dried basil
4.20g
2 tbsp fresh parsley
8g
2/3 cup brown rice
130g

Instructions:

1. Prepare the Brown Rice:
- 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.
2. Prepare the Tilapia Marinade:
- 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.
3. Marinate the Tilapia:
- 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.
4. Cook the Tilapia:
- 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.
5. Finish the Dish:
- 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.
6. Optional:
- Garnish with additional lemon slices or wedges for extra zing.
- Pair with steamed vegetables or a light salad for a balanced meal.

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.

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 Size280 grams
Energy
Calories 400kcal20%
Protein
Protein 36g23%
Carbohydrates
Carbohydrates 54g16%
Fiber 4.83g13%
Sugar 1.86g2%
Fat
Fat 12g14%
Saturated 2.23g7%
Cholesterol 70mg-
Vitamins
Vitamin A 18ug2%
Choline 80mg14%
Vitamin B1 0.44mg37%
Vitamin B2 0.19mg15%
Vitamin B3 10mg62%
Vitamin B6 0.63mg37%
Vitamin B9 70ug17%
Vitamin B12 2.24ug93%
Vitamin C 33mg38%
Vitamin E 1.29mg9%
Vitamin K 100ug84%
Minerals
Calcium, Ca 90mg7%
Copper, Cu 0.38mg42%
Iron, Fe 4.11mg37%
Magnesium, Mg 140mg32%
Phosphorus, P 460mg37%
Potassium, K 750mg22%
Selenium, Se 70ug129%
Sodium, Na 80mg5%
Zinc, Zn 2.10mg19%
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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