Tilapia Over Rice

Tilapia Over Rice

tilapia over rice


  • ½ cup brown rice
  • 7 oz. tilapia fillet
  • 2 tsp. extra virgin olive oil
  • 1 cup broccoli
  • 1 wedge lemon
  • Salt and pepper to taste


  1. Cook rice according to package instructions.
  2. Coat tilapia in olive oil and broil 3 minutes on each side.
  3. Add broccoli and 1 tbsp. water to a large microwave bowl cover with microwave-safe plate, and heat on high for one minute. If not done, add more time, checking every 30 seconds.
  4. Plate rice, top with tilapia, and drizzle lemon juice. Add salt and pepper to taste.
  5. Add side of broccoli and serve.
  • 503 calories
  • 47 grams protein
  • 45 grams carbs
  • 15 grams fat
  • 8 grams fiber

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s