One Pan Lemon Garlic Tilapia With Risotto
This lemon garlic tilapia is nestled over a flavorful bed of risotto rice, and baked to creamy perfection in one pan.
Servings: 4 servings
Equipment
Ingredients
For the Fish
- 4 fillets tilapia
- 3 tablespoons fresh lemon juice
- 1 tablespoon butter melted
- 2 cloves garlic minced
- ½ teaspoon Italian Seasoning
- ½ teaspoon dried thyme
- ½ teaspoon paprika
- salt and freshly ground black pepper to taste
For the Rice
- 2 tablespoons olive oil
- 1 yellow onion diced
- 3 cloves garlic minced
- 1½ cups arborio rice
- 1 teaspoon fresh chopped rosemary
- 1 teaspoon paprika
- 3 cups vegetable broth
- 1 cup milk I use skim
- salt and freshly ground black pepper to taste
Instructions
- Prep. Preheat the oven to 350ºF.
- Rinse the fish. Rinse the fillets and pat dry with paper towels; set aside.
- Season with the lemon garlic butter. In a mixing bowl, combine lemon juice, butter, garlic, Italian Seasoning, thyme, 1/2 teaspoon paprika, salt, and pepper. Rub the herb mixture over each fillet and set the fish aside.
- Heat oil in a skillet. Over medium-high heat, heat 2 tablespoons olive oil in a large oven-safe skillet.
- Sauté. Add the chopped onions to the skillet and cook over medium-high heat for 2 minutes; stir in the garlic and continue to cook for about 20 seconds, or until fragrant.
- Add the rice. Stir in the rice, rosemary, and paprika; cook for 2 minutes, stirring frequently.
- Pour in the broth. Add vegetable broth, milk, salt, and pepper; stir to combine. Bring the mixture to a boil; reduce the heat to low and cook for 4 minutes.
- Add the fish over the rice. Arrange the prepared Tilapia over the rice, then continue cooking for 4 more minutes.
- Bake. Remove from heat; cover with a lid and bake in the oven for 20 minutes. Remove the lid and continue to bake for 5 more minutes or until lightly browned on top.
- Serve. Remove from the oven and serve.
Nutrition
Serving: 16ounces | Calories: 364kcal | Carbohydrates: 30g | Protein: 33g | Fat: 13g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 7g | Trans Fat: 0.1g | Cholesterol: 80mg | Sodium: 829mg | Potassium: 638mg | Fiber: 2g | Sugar: 6g | Vitamin A: 969IU | Vitamin C: 8mg | Calcium: 119mg | Iron: 2mg
