Garlic Herb Tilapia with Broccoli

Short Description

Tender tilapia fillets seasoned with garlic, basil, thyme, and parsley are quickly pan-seared, then paired with crisp-tender broccoli caramelised in olive oil, fresh garlic, and a splash of lemon. The result is a bright, protein-packed dinner that feels both light and satisfying, ready in well under 30 minutes.

Why You’ll Love This Recipe

• Speed: From fridge to table in about 25 minutes—ideal for busy week-nights.

• Nutrition: Lean fish, vitamin-rich broccoli, and heart-healthy olive oil create a balanced plate.

• Flavour Balance: Savoury garlic-herb crust meets lemony brightness and a gentle kick from red-pepper flakes.

• Minimal Cleanup: One skillet for broccoli and one pan (or oven sheet) for the fish.

• Versatility: Easily adapted with different vegetables, seasonings, or cooking methods.

Ingredients

(Tip: You can find the complete list of ingredients and their measurements in the recipe card below.)

• 2 garlic-herb tilapia fillets (about 170 g each)

• 225 g broccoli florets

• 2 Tbsp extra-virgin olive oil

• 2 Tbsp thinly sliced garlic

• ½ tsp crushed red-pepper flakes

• 60 ml water

• 2 Tbsp fresh lemon juice (about ½ lemon)

• 2 Tbsp grated Parmesan cheese

• Salt and freshly ground black pepper, to taste

Directions

1. Cook the Tilapia Heat a sauté pan over medium-high. Season fillets with salt and pepper if unseasoned, then cook 3–4 minutes per side, or bake in a 200 °C / 400 °F oven until opaque and flaky.

2. Caramelise the Broccoli Meanwhile, warm a large dry non-stick skillet over medium-high. Place broccoli cut-side down; cook 5–7 minutes until browned.

3. Add Seasonings Toss broccoli, add olive oil, sliced garlic, and red-pepper flakes; sauté 1 minute. Season lightly.

4. Steam Finish Pour in lemon juice and water. Toss; cover or continue cooking until broccoli is crisp-tender, 1–2 minutes.

5. Plate Arrange tilapia on plates, spoon broccoli alongside, and drizzle any pan juices over the fish. Sprinkle with Parmesan.

Servings and Timing

• Yield: Serves 2

• Prep Time: 5 minutes

• Cook Time: 15 minutes

• Total Time: 20 minutes

Variations

• Sheet-Pan Method: Roast fish and broccoli together at 220 °C / 425 °F for 12–15 minutes, adding garlic and lemon for the final 5 minutes.

• Creamy Twist: Replace the water with 60 ml light cream and finish the broccoli in the sauce for a silky coating.

• Citrus Swap: Use lime or orange juice instead of lemon for a different tang.

• Spice It Up: Substitute red-pepper flakes with smoked paprika or chipotle powder.

• Low-Dairy: Omit Parmesan or use nutritional yeast for a dairy-free finish.

Storage/Reheating

• Refrigerate: Store cooled leftovers in an airtight container for up to 2 days.

• Reheat: Warm fish and broccoli together in a 165 °C / 325 °F oven for 8–10 minutes, or microwave at 50 percent power in 30-second bursts until heated through.

• Avoid Freezing: Tilapia’s delicate texture may become watery once thawed; enjoy fresh for best results.

FAQs

How do I know when tilapia is fully cooked?

Tilapia is done when it turns opaque white and flakes easily with a fork at its thickest part, reaching an internal temperature of about 63 °C / 145 °F.

Can I use frozen broccoli?

Yes. Thaw and pat dry first, or roast from frozen at a higher heat (230 °C / 450 °F) to drive off excess moisture before seasoning.

What herbs are typically on “garlic-herb” tilapia?

Most blends include garlic, basil, thyme, parsley, and occasionally dill or oregano, balanced with mild citrus notes.

Can I substitute another fish?

Mild white fish such as cod, pollock, or haddock cook similarly and pair well with the same seasonings.

Is this recipe gluten-free?

Yes—provided your tilapia fillets and Parmesan are certified gluten-free and no breading is used.

How can I lower the sodium?

Choose unseasoned tilapia, reduce added salt, and rely on fresh garlic instead of garlic salt.

What side dishes pair well besides broccoli?

Roasted asparagus, sautéed spinach, lemon couscous, or a quinoa salad complement the flavours nicely.

How do I keep the garlic from burning?

Add the sliced garlic only after the broccoli has caramelised, and cook it for just 30–60 seconds before adding liquid.

Can I grill the tilapia?

Yes. Lightly oil the grates, grill over medium heat 3–4 minutes per side, and add grilled lemon halves for extra flavour.

Is tilapia sustainable?

Look for fillets certified by organisations such as the Aquaculture Stewardship Council (ASC) or the Best Aquaculture Practices (BAP) to ensure responsible farming.

Conclusion

Garlic Herb Tilapia with Broccoli shows that a wholesome, elegant dinner does not require a long ingredient list or complicated steps. With bright lemon, aromatic herbs, and minimal cookware, you can bring restaurant-quality seafood to your table any night of the week.

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