Tilapia Broccoli Platter Recipe
Discover a delightful, nutritious, and simple dish with this Tilapia Broccoli Platter! This recipe combines tender, flavorful tilapia with fresh, vibrant broccoli, creating a meal that’s both healthy and satisfying. Perfect for a quick dinner or a light lunch, it’s easy to prepare and requires minimal ingredients, making it a great option for those on the go.
Ingredients Table
| Ingredient | Amount |
|---|---|
| Frozen Tilapia | 6 ounces |
| Butter | 1 tablespoon |
| Garlic (minced) | 1 tablespoon |
| Lemon Pepper Seasoning | 1 teaspoon |
| Fresh Broccoli Florets | 1 cup |
Preparation and Cooking Instructions
-
Preheat the Oven:
Begin by preheating your oven to 350°F (175°C). -
-
Prepare the Fish:
Lay your tilapia fillets on a sheet of aluminum foil. This will create packets that trap the moisture and keep the fish tender. -
Arrange the Broccoli:
Arrange fresh broccoli florets around the tilapia in the foil packet, ensuring the veggies are in close contact with the fish to absorb all the wonderful flavors. -
Season the Fish:
Generously sprinkle lemon pepper seasoning over the tilapia and broccoli. This will enhance the flavor with a nice citrusy, peppery touch. -
Seal the Packet:
Carefully fold the edges of the aluminum foil to create a secure packet, sealing the contents inside. This helps to lock in moisture, ensuring your fish remains succulent. -
Bake the Dish:
Place the foil packets in the oven and bake for 14 minutes. The fish should be fully cooked through and flaky when done. -
Prepare the Garlic-Butter Mixture:
While the fish is baking, take a small bowl and combine garlic and butter. Stir well to create a flavorful garlic butter mixture, and set aside. -
Finish the Platter:
Once the fish and broccoli have finished baking, carefully remove the packet from the oven. Transfer the contents onto a platter. -
Add the Finishing Touch:
Pour the garlic butter mixture over the tilapia and broccoli, allowing it to melt and infuse the dish with rich flavor. -
Serve and Enjoy!
Your Tilapia Broccoli Platter is now ready to serve! Enjoy the perfect combination of flaky fish and tender broccoli, all wrapped in delicious buttery goodness.
Nutritional Information
| Nutrient | Amount per Serving |
|---|---|
| Calories | 362 |
| Fat | 25 g |
| Carbohydrates | 2 g |
| Protein | 29 g |
Allergen Information
This recipe contains fish and dairy (butter), which are common allergens. If you have sensitivities, consider substituting with a dairy-free butter alternative or adjusting the seasoning as desired.
Dietary Preferences
This dish is ideal for those following a low-carb or high-protein diet. It’s gluten-free and can be modified for dairy-free preferences by using non-dairy butter.
Advice and Tips
- For an extra burst of flavor, consider adding a squeeze of fresh lemon juice over the finished platter before serving.
- If you’re looking to make this dish even lighter, you can reduce the amount of butter or use a healthier fat alternative like olive oil.
- Experiment with different seasonings like paprika or garlic powder to personalize the flavor of the dish to your taste.
Conclusion
The Tilapia Broccoli Platter offers a perfect balance of freshness, flavor, and nutrition, all in under 30 minutes. Whether you’re a busy professional, a health-conscious eater, or simply looking for a quick and satisfying dinner, this recipe fits the bill. Enjoy this easy-to-make, wholesome meal any day of the week!
