A light, protein-packed meal with fresh vegetables and whole grains!
📝 Ingredients:
For the Tilapia:
2 tilapia fillets
1 tbsp olive oil
½ tsp salt
½ tsp black pepper
½ tsp paprika
½ tsp garlic powder
½ tsp lemon juice
For the Roasted Broccoli:
1 cup broccoli florets
1 tsp olive oil
½ tsp garlic powder
Salt & black pepper, to taste
For the Brown Rice & Tomato Salad:
1 cup cooked brown rice
½ cup cherry tomatoes, halved
1 tbsp crumbled feta cheese
1 tsp olive oil
½ tsp balsamic vinegar
Salt & black pepper, to taste
🍽️ Directions:
1️⃣ Cook the Brown Rice:
Cook brown rice according to package instructions and set aside.
2️⃣ Roast the Broccoli:
Preheat oven to 400°F (200°C).
Toss broccoli florets with olive oil, garlic powder, salt, and black pepper.
Spread on a baking sheet and roast for 15-20 minutes until slightly charred.
3️⃣ Pan-Sear the Tilapia:
Heat olive oil in a pan over medium-high heat.
Season tilapia fillets with salt, pepper, paprika, and garlic powder.
Cook for 3-4 minutes per side until golden brown and flaky.
Drizzle with lemon juice before serving.
4️⃣ Prepare the Tomato Salad:
Toss cherry tomatoes with olive oil, balsamic vinegar, salt, and black pepper.
Sprinkle with crumbled feta cheese.
5️⃣ Assemble & Serve:
Plate the brown rice, roasted broccoli, and tomato salad.
Add the seared tilapia fillets on the side.
⏱️ Prep Time: 10 minutes | ⏱️ Cook Time: 20 minutes | ⏱️ Total Time: 30 minutes
🔥 Calories: ~450 per serving | Protein: ~40g per serving
