Pan-Seared Tilapia with Broccoli

10 min prep • 15 min cook

Pan-Seared Tilapia with Broccoli

Lean tilapia seared with garlic and served with broccoli. Quick protein meal at home.

Nutrition per Serving

1 servings

336.02

Calories

40.82g

Protein

13.39g

Carbs

15.06g

Fat

4.01g

Fiber

49%

P/Cal Ratio

Ingredients

  • 1
    Butter
    14 g
  • 2
    Garlic (raw)
    6 g
  • 3
    salt and pepper
  • 4
    Broccoli (raw)
    150 g
  • 5
    Lemons (raw)
    10 g
  • 6
    Tilapia (raw)
    180 g

Instructions

  1. 1

    Heat butter in skillet over medium-high

  2. 2

    Sear tilapia for 3-4 minutes per side

  3. 3

    Steam broccoli in a separate pan or microwave

  4. 4

    Serve tilapia next to broccoli

  5. 5

    Squeeze fresh lemon over everything

Tags

eleganthigh-proteinseafood