If you’re looking for a nutritious and flavorful meal that’s easy to prepare, Pan-Seared Tilapia with Roasted Broccoli & Brown Rice is a perfect choice. This dish is packed with protein, fiber, and essential nutrients, making it a great option for a balanced diet. In this article, we’ll explore the health benefits of each ingredient, provide a step-by-step recipe, and share some tips to enhance the flavor.
Why Choose Pan-Seared Tilapia with Roasted Broccoli & Brown Rice?
This meal is not only delicious but also offers several health benefits:
- Tilapia is a lean source of protein, rich in omega-3 fatty acids, and low in calories.
- Broccoli is packed with vitamins C and K, fiber, and antioxidants that support overall health.
- Brown rice is a whole grain that provides complex carbohydrates, keeping you full and energized.
By combining these three ingredients, you get a well-balanced meal that supports heart health, digestion, and muscle growth.
How to Make Pan-Seared Tilapia with Roasted Broccoli & Brown Rice
Ingredients:
- 2 tilapia fillets
- 1 cup of brown rice
- 2 cups of broccoli florets
- 2 tablespoons of olive oil
- 1 teaspoon of garlic powder
- 1 teaspoon of paprika
- ½ teaspoon of salt
- ½ teaspoon of black pepper
- ½ lemon (for garnish)
Instructions:
Step 1: Cook the Brown Rice
- Rinse the brown rice under cold water.
- In a pot, bring 2 cups of water to a boil and add the rice.
- Reduce heat, cover, and simmer for about 40 minutes until the rice is tender.
- Fluff with a fork and set aside.
Step 2: Roast the Broccoli
- Preheat your oven to 400°F (200°C).
- Toss the broccoli florets with 1 tablespoon of olive oil, garlic powder, salt, and black pepper.
- Spread them on a baking sheet and roast for 15-20 minutes until they are crispy and slightly charred.
Step 3: Pan-Sear the Tilapia
- Heat 1 tablespoon of olive oil in a skillet over medium-high heat.
- Season the tilapia fillets with paprika, salt, and black pepper.
- Place the fillets in the skillet and cook for 3-4 minutes on each side until golden brown and fully cooked.
- Remove from the heat and squeeze fresh lemon juice over the fish.
Step 4: Serve and Enjoy
Plate the brown rice, add the roasted broccoli, and place the pan-seared tilapia on top. Garnish with extra lemon wedges for added flavor.
Tips for the Best Pan-Seared Tilapia
- Use fresh tilapia for the best taste and texture.
- Don’t overcook the fish to keep it moist and tender.
- Add spices like cayenne or smoked paprika for extra flavor.
- Pair with a healthy sauce like garlic butter or a light yogurt dressing.
Final Thoughts
Pan-Seared Tilapia with Roasted Broccoli & Brown Rice is an easy, healthy, and delicious meal that you can prepare in under an hour. Whether you’re looking for a quick weeknight dinner or a nutritious meal prep option, this dish is a fantastic choice. Try it today and enjoy a wholesome, satisfying meal!
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