Pan-fried tilapia with basmati rice and boiled broccoli

Name: Pan-fried tilapia with basmati rice and boiled broccoli
Prep time: 5 min
Cook time: 20 min
Total time: 25 min
Cuisine: Mediterranean
Ingredients: 10g (~1.5 tsps) Olive Oil; 70g (~1/3 cup) Basmati rice, uncooked; 110g Broccoli; 220g (~8 oz) Tilapia filet, without skin, raw; 1 or 2 tsp Lemon juice

4 steps

Prep:5minCook:20min

560 Calories* PER SERVING 54g* / 40% PROTEIN, 55g / 40% CARBOHYDRATES, 13g* / 20% FAT

Updated at: Sun, 03 Dec 2023 21:45:31 GMT

Nutrition balance score

Great

Glycemic Index

Moderate

Glycemic Load

High

Nutrition per serving

Calories585.6 kcal (29%)

Total Fat16 g (23%)

Carbs60.8 g (23%)

Sugars1.4 g (2%)

Protein47.8 g (96%)

Sodium94.1 mg (5%)

Fiber2.7 g (10%)

% Daily Values based on a 2,000 calorie diet

Ingredients

1 servings

10gOlive Oil

70gBasmati rice

uncooked

110gBroccoli

220gTilapia filet

without skin, raw

1 tspLemon juice

Instructions

Step 1

1. Cook the rice according to the instructions on the packet in a pot of lightly salted water.

Step 2

2. Rinse the broccoli and cut into smaller florets and the stem into thin pieces depending on your liking. Bring a pot of water to a boil, and add pinch of salt. Add the broccoli and boil for approximately 3 minutes or until it is tender.

Step 3

3. Fry the tilapia in a pan with the oil over a medium to high heat for a few minutes on each side until the fish is opaque and easy to flake apart. Season with salt and pepper.

Step 4

4. Plate the ingredients and drizzle the lemon juice over them before serving.