Lemon Garlic Tilapia Rice Bowl
A light American weeknight bowl, pan-seared tilapia with a lemon garlic glaze over steamed jasmine rice with roasted broccoli and fresh parsley.
American
Categories
Nutrition per Serving
Ingredients
For 2 servings
Instructions
Prep
Mince 4 garlic cloves finely. Chop 4 tbsp fresh parsley. Measure 3 tbsp lemon juice and 1 tsp lemon zest. Pat 360g tilapia dry and season with 1 tsp salt and black pepper.
Roast
Preheat oven to 200°C. Toss 300g broccoli florets with 1 tbsp olive oil and pinch of salt on a baking tray. Roast 14–16 minutes until tender with lightly charred edges.
Sear
Heat 1 tbsp olive oil in a large skillet over medium-high heat. Sear tilapia in two batches if needed, 3–4 minutes on the first side until golden and releasing easily. Flip and cook 2 minutes until opaque throughout and flaking at the edges.
Glaze
Reduce heat to low. Add 20g butter and minced garlic to the pan, cook 30 seconds until fragrant. Add lemon juice and zest, swirl to combine. Spoon glaze over fish for 30 seconds.
Plate
Build two bowls with 200g cooked jasmine rice each as the base. Top each with seared tilapia, arrange roasted broccoli alongside. Spoon pan juices over and scatter fresh parsley on top.
Recipes use AI and Edamam. Always check for allergens before cooking. Spotted something wrong—email us at hello@grubplanit.com.