Seared Tilapia with Wild Rice and Steamed Asparagus

Ingredients

• Tilapia fillet 120 g
• Wild rice (cooked) 3/4 cup
• Asparagus (steamed) 1 cup
• Olive oil 1 tsp
• Lemon juice 1 tsp

Method

1. Prepare the ingredients. Rinse the tilapia fillet under cold water and pat dry with paper towels. Trim the woody ends off the asparagus and rinse them. Measure out the cooked wild rice and set aside.
   Tip: Drying the fish well helps achieve a nice sear.
2. Steam the asparagus. Fill a pot with about 1 inch of water and bring it to a boil. Place the asparagus in a steamer basket over the boiling water. Cover and steam for about 5 minutes until tender but still crisp. Remove and set aside.
   Tip: Test doneness by piercing with a fork; it should be tender but not mushy.
3. Heat the pan and sear the tilapia. Heat a non-stick skillet over medium heat. Add the olive oil and swirl to coat. Place the tilapia fillet in the pan and cook without moving for about 3-4 minutes until the edges turn opaque and the bottom is golden brown.
   Tip: Use a fish spatula to gently lift and flip the fillet to prevent breaking.
4. Flip and finish cooking the tilapia. Carefully flip the tilapia and cook for another 2-3 minutes until the fish is opaque throughout and flakes easily with a fork.
   Tip: Do not overcook; fish cooks quickly and becomes dry if left too long.
5. Plate and add lemon juice. Place the cooked wild rice on a plate, arrange the steamed asparagus alongside, and top with the seared tilapia. Drizzle the lemon juice over the fish and asparagus for a fresh, bright flavor.
   Tip: Serve immediately for best taste and texture.

Pro tips

• Pat the fish dry before cooking to get a better sear and prevent sticking.
• Use a non-stick skillet or well-seasoned pan for easy flipping of delicate fish.