LunchMediterraneanHigh ProteinBudget FriendlyQuick
Tilapia with Tomato Olive Rice
Pan-seared tilapia with a bright tomato and olive topping over brown rice.
- Calories
- 575
- Protein
- 43g
- Carbs
- 57g
- Fat
- 17g
Per serving
Ingredients
For 4 servings · 40 min total
- tilapia filletpatted dry20 oz
- brown rice1 1/3 cup
- diced tomatoes2 cup
- black olivessliced2 oz
- zucchinihalf-moon sliced3/4 lb
- extra-virgin olive oil8 tsp
- dried oregano1 tsp
- kosher salt1 tsp
- black pepper1/2 tsp
Instructions
- 1Rinse the brown rice. Combine it with water and a pinch of kosher salt in a saucepan. Bring to a simmer, cover, and cook for 25-30 minutes, until tender and the liquid is absorbed. Fluff and keep covered.
- 2Pat the tilapia dry and season both sides with kosher salt, black pepper, and oregano. Warm the olive oil in a skillet over medium heat. Cook the tilapia for 3-4 minutes per side, until opaque and firm, and the thickest part reaches 145°F (63°C). Transfer to a clean plate.
- 3Add the zucchini to the skillet and cook for 3-4 minutes, until crisp-tender. Stir in the tomatoes and olives and cook for 2-3 minutes, until hot and slightly reduced. Serve over the rice with the tilapia.
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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.