Simple Baked Tilapia With Rice and Broccoli – High Protein Dish

I’ve been playing with this one for a while. I was looking for something filling, healthy, high in Protein but low in Fat.



Butter – I use Earth Balance (Love This Stuff)

Garlic Salt

Lemon Juice

Old Bay




  1. Heat oven to 350
  2. In a baking dish using a stick of butter coat the bottom of the dish
  3. Place in the Tilapia and put two to three little pieces of butter on top of the Tilalpia from the stick of butter
  4. Tablespoon of Lemon Juice on each Tilapia
  5. Season with Garlic Salt. I usually start at the top of the dish and sprinkle all the way down
  6. Season with Old Bay
  7. Don’t be shy with the seasoning
  8. Place in oven for 35 minutes
  9. Start the Rice
  10. Steam Broccoli till soft with no give
  11. With 10 minutes to go. Place soft broccoli in Tilapia dish and sprinkle one more time with Garlic Salt
  12. Place back in oven for remaining time

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