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!
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.
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 per serving
2 ServingsCalories 400kcal
Protein 36g
Carbohydrates 54g
Fiber 4.83g
Sugar 1.86g
Fat 12g
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