Grilled Tilapia with Brown Rice Pilaf and Steamed Spinach

Ingredients

• tilapia fillet 5 oz
• brown rice 1/4 cup
• chicken or vegetable broth 1/2 cup
• olive oil 1 tsp
• onion 2 tbsp
• garlic 1 clove
• spinach 1 cup
• lemon wedge 1 wedge
• salt to taste
• black pepper to taste

Method

1. Prepare Brown Rice Pilaf Ingredients. Measure 1/4 cup of uncooked brown rice. Finely chop 2 tablespoons of onion and mince 1 clove of garlic. Have 1/2 cup of chicken or vegetable broth ready.
   Tip: Rinsing brown rice under cold water before cooking removes excess starch and improves texture.
2. Cook Brown Rice Pilaf. Heat 1/2 teaspoon of olive oil in a small saucepan over medium heat. Add chopped onion and garlic, sauté for 2-3 minutes until softened and fragrant. Add the rinsed brown rice and stir to coat with oil and aromatics. Pour in 1/2 cup broth, bring to a boil, then reduce heat to low, cover, and simmer for 35-40 minutes or until rice is tender and liquid absorbed. If rice finishes early, keep warm covered.
   Tip: Avoid lifting the lid during cooking to prevent steam from escaping.
3. Prepare and Season Tilapia. While rice cooks, pat the tilapia fillet dry with paper towels. Lightly brush both sides with 1/2 teaspoon olive oil and season with salt and black pepper to taste.
   Tip: Patting fish dry helps achieve a better sear when grilling.
4. Grill Tilapia. Preheat a grill pan or outdoor grill to medium-high heat. Once hot, place the tilapia on the grill. Cook for about 3-4 minutes on each side until the fish is opaque, flakes easily with a fork, and has nice grill marks. Remove from heat and keep warm.
   Tip: Use a thin spatula to carefully flip the fish to avoid breaking it.
5. Steam Spinach. While the fish grills, rinse 1 cup of fresh spinach thoroughly. Place spinach in a steamer basket over boiling water and cover. Steam for 2-3 minutes until wilted but still bright green. Remove from heat and drizzle with remaining 1/2 teaspoon olive oil and a pinch of salt.
   Tip: Do not overcook spinach to preserve nutrients and color.
6. Plate and Serve. Place the cooked brown rice pilaf on the plate, add the grilled tilapia alongside, and arrange steamed spinach next to it. Serve with a lemon wedge to squeeze over the fish for fresh flavor.
   Tip: Squeezing lemon juice just before eating brightens the flavors.

Pro tips

• If you don’t have a grill, you can cook the tilapia in a non-stick pan over medium heat.
• Prepare the brown rice pilaf in advance to save cooking time on busy days.