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Ingredients

• 2 pieces Tilapia Fillets (about 4 oz each, skinless, thawed if frozen)
• 2 cups Broccoli Florets (fresh, cut into bite‑size pieces)
• 1 cup White Rice (long‑grain, uncooked)
• 2 tablespoons Olive Oil (extra‑virgin, for roasting and pan‑frying)
• 1 teaspoon Salt (kosher or table salt)
• 0.5 teaspoon Black Pepper (freshly ground)
• 0.5 Lemon (juice, optional for brightening fish)
• 0.25 teaspoon Garlic Powder (optional)
• 2 cups Water (for cooking rice)

Instructions

1. Rinse Rice

   Place the rice in a fine‑mesh sieve and rinse under cold water until the water runs clear.

   Time: PT2M

2. Cook Rice

   Combine rinsed rice and 2 cups water in a saucepan. Bring to a boil over medium‑high heat, then reduce to low, cover, and simmer for 15 minutes. Remove from heat and let sit, covered, for 5 minutes before fluffing.

   Time: PT15M

   Temperature: Low heat

3. Preheat Oven

   Set the oven to 425°F (220°C) and allow it to fully preheat.

   Time: PT5M

   Temperature: 425°F

4. Season Broccoli

   In a mixing bowl, toss the broccoli florets with 1 tablespoon olive oil, ½ teaspoon salt, and ¼ teaspoon black pepper.

   Time: PT3M

5. Roast Broccoli

   Spread the seasoned broccoli in a single layer on the baking sheet. Roast for 12 minutes, stirring halfway through, until tender‑crisp and lightly browned.

   Time: PT12M

   Temperature: 425°F

6. Season Tilapia

   Pat the tilapia fillets dry with paper towels. Sprinkle both sides with ½ teaspoon salt, ¼ teaspoon black pepper, ¼ teaspoon garlic powder, and drizzle the lemon juice over the fillets.

   Time: PT2M

7. Pan‑Fry Tilapia

   Heat the skillet over medium‑high heat and add 1 tablespoon olive oil. When shimmering, add the fillets and cook 3 minutes per side, or until the flesh turns opaque and flakes easily with a fork.

   Time: PT6M

   Temperature: Medium‑high heat

8. Assemble Lunch

   Fluff the rice onto a lunch container, place the two tilapia fillets on top, and add the roasted broccoli on the side. Optionally squeeze a little extra lemon over the fish.

   Time: PT2M

Nutrition Facts

Calories

420

Protein

30 g

Carbohydrates

51 g

Fat

7 g

Fiber

3 g