DinnerMediterraneanQuickHigh ProteinBudget Friendly
Lemon Tilapia with Spinach Rice
Tender baked tilapia served over savory rice with wilted spinach, lemon, and black olives.
- Calories
- 535
- Protein
- 38g
- Carbs
- 53g
- Fat
- 17g
Per serving
Ingredients
For 4 servings · 40 min total
- tilapia filletpatted dry24 oz
- rice1 1/4 cup
- frozen spinach8 oz
- low-sodium chicken broth2 cup
- black olivessliced2 oz
- lemon juice4 tbsp
- extra-virgin olive oil4 tsp
- paprika1 tsp
- kosher salt1 tsp
- black pepper1/2 tsp
Instructions
- 1Heat the oven to 425F. Rinse the rice under cool water until the water runs mostly clear.
- 2Combine the rice and chicken broth in a saucepan. Bring to a boil, then cover and reduce the heat to low. Simmer until the rice is tender and the liquid is absorbed, about 15-20 minutes. Stir in the frozen spinach and cook until heated through and no longer icy, about 3-4 minutes. Fold in the black olives and half of the lemon juice, then taste and adjust the seasoning.
- 3Pat the tilapia dry. Season both sides with kosher salt, black pepper, and paprika before it meets the heat.
- 4Place the tilapia on a lightly oiled baking sheet. Drizzle with the remaining olive oil and lemon juice. Bake for 10-14 minutes, until the fish flakes easily and the thickest part reaches 145°F (63°C).
- 5Serve the tilapia over the spinach rice and taste the rice once more, adjusting with lemon juice, kosher salt, or black pepper as needed.
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Let's Get Hot provides general wellness and nutrition planning, not medical advice. Calorie targets, timelines, and grocery costs are estimates. Always verify product labels and ingredients yourself when managing serious allergies, and consult a healthcare or nutrition professional before making significant dietary changes.