Baked Tilapia with Lentil Salad and Steamed Broccoli

Name: Baked Tilapia with Lentil Salad and Steamed Broccoli
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Yield: 1
Cuisine: American
Ingredients: 5 oz Tilapia fillet (about 140g, fresh or thawed if frozen); 1/2 cup Cooked lentils (about 100g, cooked and drained); 1 cup Steamed broccoli (about 90g, fresh or frozen); 1 tsp Olive oil (about 5ml); to taste Lemon juice (freshly squeezed preferred); to taste Salt; to taste Black pepper (freshly ground preferred)

332 kcal · 39 g protein · 10 minutes · 1 servings

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Baked Tilapia with Lentil Salad and Steamed Broccoli

This healthy and flavorful meal features tender baked tilapia fillets paired with a hearty lentil salad and fresh steamed broccoli. It's a balanced dish packed with protein, fiber, and vibrant flavors, perfect for a nutritious lunch or dinner.

332 kcal 39 g protein 10 minutes

Ingredients

Tilapia fillet 5 oz
Cooked lentils 1/2 cup
Steamed broccoli 1 cup
Olive oil 1 tsp
Lemon juice to taste
Salt to taste
Black pepper to taste

Method

Preheat Oven and Prepare Tilapia. Preheat your oven to 375°F (190°C). Rinse the tilapia fillet under cold water and pat dry with paper towels. Place the fillet on a baking sheet lined with parchment paper or lightly greased.
Tip: Drying the fish helps it bake evenly and prevents sogginess.
Season Tilapia. Drizzle 1 teaspoon of olive oil evenly over the tilapia fillet. Season with salt and freshly ground black pepper to your taste. Optionally, add a squeeze of lemon juice over the fillet for brightness.
Tip: Use a brush or your fingers to spread the olive oil evenly.
Bake Tilapia. Place the baking sheet in the preheated oven. Bake the tilapia for about 15-18 minutes, or until the fish flakes easily with a fork and is opaque throughout.
Tip: Check the fish at 15 minutes to avoid overcooking.
Prepare Lentil Salad. While the fish bakes, place 1/2 cup (100g) of cooked lentils in a bowl. Add a small drizzle of lemon juice, a pinch of salt, and pepper. Toss gently to combine. You can add a teaspoon of olive oil if desired, but keep in mind the calorie count.
Tip: Use cooked lentils that are tender but not mushy for best texture.
Steam Broccoli. If not already steamed, steam 1 cup (90g) of broccoli florets. You can do this by placing them in a steamer basket over boiling water for about 5-7 minutes until bright green and tender-crisp.
Tip: Avoid overcooking broccoli to maintain nutrients and texture.
Plate and Serve. Arrange the baked tilapia fillet on a plate alongside the lentil salad and steamed broccoli. Optionally, garnish with an extra lemon wedge for squeezing over the fish before eating.
Tip: Serve immediately for best taste and texture.

Pro tips

Pat the tilapia dry before seasoning to help the olive oil and seasonings stick better.
Use fresh lemon juice for a bright, fresh flavor that complements the fish and lentils.