Easy Creamy Lemon Garlic Tilapia with Veggies
A light, healthy, and flavorful dinner featuring tender lemon garlic tilapia, creamy mashed potatoes, and vibrant vegetables. This quick and balanced meal is perfect for busy weeknights.
Equipment
- mixing bowl
- skillet or grill pan
- pot
- potato masher
- knife
- cutting board
Ingredients
- 4 tilapia fillets
- 2 tbsp olive oil
- 2 tbsp lemon juice
- 2 cloves garlic, minced
- 1 tsp paprika
- salt and black pepper to taste
- 4 large potatoes, peeled and cubed
- 3 tbsp butter
- 0.5 cup milk
- salt and black pepper to taste
- 1 cup broccoli florets
- 1 cup sliced carrots
- 1 tbsp chopped parsley
Instructions
- In a small bowl, mix olive oil, lemon juice, garlic, paprika, salt, and pepper. Brush over tilapia fillets and let marinate for 10 minutes.
- Heat a skillet or grill pan over medium heat. Cook tilapia for 3–4 minutes per side until flaky and lightly golden.
- Boil potatoes in salted water for about 15 minutes until tender. Drain and mash with butter, milk, salt, and pepper until creamy.
- Steam or boil broccoli and carrots for 5–7 minutes until tender but still vibrant.
- Plate tilapia with mashed potatoes and vegetables. Garnish with parsley and a squeeze of lemon. Serve warm.
Notes
For a dairy-free version, substitute butter with olive oil and milk with plant-based alternatives. You can swap tilapia with cod, haddock, or salmon. Avoid overcooking the fish to keep it tender and flaky. Add fresh herbs like dill or thyme for extra flavor.
Nutrition
Calories: 350kcalCarbohydrates: 35gProtein: 28gFat: 12gSaturated Fat: 4gPolyunsaturated Fat: 2gMonounsaturated Fat: 5gCholesterol: 70mgSodium: 420mgPotassium: 850mgFiber: 5gSugar: 6gVitamin A: 9000IUVitamin C: 25mgCalcium: 100mgIron: 2mg
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