Grilled Tilapia with Wild Rice and Roasted Brussels Sprouts

Ingredients

• Tilapia fillet 6 oz
• Wild rice 1 cup
• Brussels sprouts 1.5 cups
• Olive oil 1 tbsp
• Salt to taste
• Black pepper to taste
• Lemon wedge 1 piece

Method

1. Preheat oven and prepare Brussels sprouts. Preheat your oven to 400°F (200°C). While the oven heats, wash the Brussels sprouts, trim the ends, and cut them in half. Place them in a bowl.
   Tip: Cutting Brussels sprouts in half helps them roast evenly and develop a nice caramelized flavor.
2. Season and roast Brussels sprouts. Add half of the olive oil (about 1/2 tbsp) to the Brussels sprouts. Toss them well to coat. Spread them evenly on a baking sheet lined with parchment paper or foil. Sprinkle with salt and pepper to taste. Roast in the oven for 20-25 minutes, stirring halfway through for even cooking, until they are golden brown and tender.
   Tip: Roasting time can vary slightly depending on your oven; check for a nice golden color and tenderness by piercing with a fork.
3. Cook wild rice. If you don't have pre-cooked wild rice, cook 1/3 cup of dry wild rice according to package instructions to yield about 1 cup cooked. Typically, this involves rinsing the rice, then simmering it in water for 40-50 minutes until tender. Drain any excess water.
   Tip: You can cook wild rice ahead of time and refrigerate it to save time on the day of cooking.
4. Prepare tilapia for grilling. While Brussels sprouts roast, pat the tilapia fillet dry with paper towels. Brush the remaining 1/2 tbsp olive oil on both sides of the fillet. Season with salt and pepper to taste.
   Tip: Patting the fish dry helps it grill better and prevents sticking.
5. Grill the tilapia. Heat a grill pan or outdoor grill over medium-high heat. Once hot, place the tilapia fillet on the grill. Cook for about 3-4 minutes per side, or until the fish is opaque and flakes easily with a fork.
   Tip: Avoid moving the fish too much to get nice grill marks and prevent breaking.
6. Plate and serve. Place the cooked wild rice on a plate. Add the roasted Brussels sprouts on the side. Top with the grilled tilapia fillet. Optionally, squeeze a fresh lemon wedge over the fish for added brightness.
   Tip: Serving immediately ensures the best texture and flavor.

Pro tips

• Use a non-stick grill pan or well-oiled grill grates to prevent the tilapia from sticking.
• If Brussels sprouts are large, quarter them to ensure even roasting.