Pan-Seared Tilapia with Roasted Broccoli & Brown Rice: A Healthy and Delicious Meal

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

  1. Rinse the brown rice under cold water.
  2. In a pot, bring 2 cups of water to a boil and add the rice.
  3. Reduce heat, cover, and simmer for about 40 minutes until the rice is tender.
  4. Fluff with a fork and set aside.

Step 2: Roast the Broccoli

  1. Preheat your oven to 400°F (200°C).
  2. Toss the broccoli florets with 1 tablespoon of olive oil, garlic powder, salt, and black pepper.
  3. 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

  1. Heat 1 tablespoon of olive oil in a skillet over medium-high heat.
  2. Season the tilapia fillets with paprika, salt, and black pepper.
  3. Place the fillets in the skillet and cook for 3-4 minutes on each side until golden brown and fully cooked.
  4. 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!

For more healthy recipes, check out our blog and follow us for new meal ideas every week!

Leave a Comment