A Broccoli and Tilapia Dish to Die For!
Category: Fish and Seafood Recipes
Preparation Time: 4 minutes
Cooking Time: 14 minutes
Difficulty: Easy
Serving Size: 1
Ingredients
| Ingredient | Quantity |
|---|---|
| Tilapia (frozen) | 6 oz |
| Butter | 1 tbsp |
| Garlic (minced) | 1 tbsp |
| Lemon pepper seasoning | 1 tsp |
| Broccoli florets (fresh) | 1 cup |
Allergen Information:
This dish contains fish and dairy. Those with allergies to seafood or dairy products should avoid this recipe.
Dietary Preferences:
This recipe is low in carbohydrates and high in protein, making it suitable for low-carb or high-protein diets. It is not suitable for vegans or individuals avoiding dairy products.
Instructions
-
Preheat the Oven
Begin by preheating your oven to 350°F (175°C). This will ensure it reaches the perfect temperature for baking the fish and broccoli. -
Prepare the Fish
Lay the frozen tilapia fillet onto a sheet of aluminum foil. This method keeps the fish moist and tender during cooking, as it locks in the heat and juices. You can defrost the tilapia beforehand if you prefer, but it will cook just fine from frozen. -
Add the Broccoli
Arrange the fresh broccoli florets around the tilapia fillet. The broccoli will steam nicely in the foil packet, absorbing the delicious flavors from the fish and butter. -
Season the Fish and Broccoli
Sprinkle the lemon pepper seasoning generously over the tilapia and broccoli. This will add a zesty kick and complement the mild flavor of the fish beautifully. -
Seal the Packet
Carefully fold the edges of the aluminum foil to seal the packet. This step ensures that the fish and broccoli cook evenly and retain their moisture. -
Bake
Place the foil packet in the oven and bake for 14 minutes. The fish will cook through, and the broccoli will soften, absorbing the flavors of the lemon pepper and buttery goodness. -
Prepare the Garlic Butter
While the fish and broccoli are baking, take a small bowl and combine the minced garlic with the butter. Mix well, and set the mixture aside. This garlic butter will be the finishing touch on the dish. -
Finish and Serve
After 14 minutes, remove the foil packet from the oven. Transfer the contents carefully to a serving platter. -
Add the Garlic Butter
Place the garlic butter on top of the hot fish and broccoli. The heat from the fish and vegetables will melt the butter, infusing the entire dish with a rich, garlicky flavor. -
Serve and Enjoy
Your Broccoli and Tilapia Dish is now ready to serve! Enjoy this simple yet flavorful meal that’s both healthy and satisfying.
Nutritional Information (per serving):
| Nutrient | Amount |
|---|---|
| Calories | 362 |
| Fat | 25g |
| Carbohydrates | 2g |
| Protein | 29g |
Advice for a Perfect Dish:
- Broccoli: If you like your broccoli a little more crispy, feel free to uncover the foil packet for the last 2-3 minutes of baking. This will allow the broccoli to caramelize slightly, adding more texture to the dish.
- Fish: Tilapia is a mild fish, so feel free to experiment with different seasonings if you prefer a stronger flavor profile. A dash of paprika or chili flakes could add some heat to this dish.
- Butter: For a dairy-free option, you can substitute the butter with olive oil or a plant-based butter alternative.
This A Broccoli and Tilapia Dish to Die For! is a quick, nutritious, and delicious recipe that comes together in less than 20 minutes. It’s perfect for anyone looking for a light, protein-packed meal that doesn’t compromise on flavor. The combination of tender tilapia, crisp broccoli, and savory garlic butter creates a dish that will leave you wanting more. Whether you’re cooking for yourself or a loved one, this simple recipe delivers big on taste with minimal effort.
