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!
- 15 Apr 2024
- Cook time 15 min
- Prep time 10 min
- 2 Servings
- 8 Ingredients
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:
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 Facts | |
|---|---|
| Serving Size | 280 grams |
| Energy | |
| Calories 400kcal | 16% |
| 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 | 0% |
| 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 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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