Garlic Herb Tilapia with Broccoli
A flavorful and quick meal featuring garlic‑herb seasoned tilapia paired with caramelized broccoli in a zesty lemon‑garlic sauce, topped with grated Parmesan.
- Prep Time: 5 mins
- Cook Time: 10–20 mins
- Total Time: 15–25 mins
- Yield: 2 servings 1x
- Category: Dinner
- Method: Sauté & Bake
- Cuisine: American
- Diet: Low Fat
Ingredients
Scale
- 2 Garlic Herb Tilapia fillets (e.g., Sea Cuisine)
- 8 oz broccoli florets
- 2 tbsp extra virgin olive oil
- 2 tbsp garlic, sliced
- ½ tsp red pepper flakes
- ¼ cup water
- 2 tbsp fresh lemon juice
- 2 tbsp grated Parmesan cheese
- Salt and pepper, to taste
Instructions
- Cook tilapia according to package directions (pan‑seared or baked) and set aside.
- Heat a non‑stick pan over medium‑high and place broccoli florets flat‑side down. Cook 5–7 min to caramelize.
- Toss broccoli and cook an additional 2–3 min.
- Add olive oil, sliced garlic and red pepper flakes; cook 1 min. Season with salt & pepper.
- Pour in lemon juice and water, toss to steam broccoli to al dente.
- Plate tilapia and divide broccoli alongside. Drizzle remaining lemon‑garlic oil over everything. Sprinkle with Parmesan and serve.
Notes
- You can substitute frozen tilapia fillets, thawed before cooking.
- Try pairing with romesco or basil pesto for variation.
- Cook broccoli until nicely browned for added flavor.
- Adjust red pepper flakes to your heat preference.
Nutrition
- Serving Size: 1 fillet + ~4 oz broccoli
- Calories: Approximately 300 kcal
Keywords: tilapia, broccoli, garlic, herb, quick dinner, one‑pan
Find it online: https://recipesfoodeasy.com/garlic-herb-tilapia-with-broccoli/
