This Baked Tilapia with Lemon & Steamed Broccoli is a light and nutritious dinner option that comes together quickly for busy weeknights.

FULL RECIPE

Ingredients

• 2 tilapia fillets (about 4 oz each)
• 1 tablespoon olive oil
• 1 clove garlic, minced
• 1 tablespoon fresh lemon juice
• ½ teaspoon lemon zest
• ½ teaspoon dried oregano
• Salt and pepper to taste
• 2 cups fresh broccoli florets
• Optional: lemon slices and fresh parsley for garnish

Directions

1. Preheat your oven to 375°F (190°C).
2. Line a baking dish with parchment paper or lightly grease it with olive oil.
3. Place tilapia fillets in the dish. Drizzle with olive oil and lemon juice. Sprinkle minced garlic, lemon zest, oregano, salt, and pepper over the top.
4. Bake for 15–18 minutes or until the fish is opaque and flakes easily with a fork.
5. While the tilapia is baking, steam the broccoli. Fill a pot with 1 inch of water and insert a steamer basket. Bring water to a boil, then add broccoli. Cover and steam for 5–6 minutes until tender-crisp.
6. Serve baked tilapia with steamed broccoli on the side. Garnish with lemon slices and chopped parsley if desired.

Nutrition Facts

• Calories: 225
• Total Fat: 10g
• Saturated Fat: 1.5g
• Cholesterol: 55mg
• Sodium: 150mg
• Total Carbohydrates: 6g
• Dietary Fiber: 2.5g
• Sugars: 1.5g
• Protein: 28g
• Vitamin A: 10% DV
• Vitamin C: 100% DV
• Calcium: 6% DV
• Iron: 8% DV

Health Benefits of Tilapia

Tilapia is a lean, white fish that is packed with high-quality protein and low in fat, making it an excellent choice for a healthy diet. It contains essential nutrients such as vitamin B12, niacin, selenium, and phosphorus. One of the key advantages of tilapia is its mild flavor, which appeals to even those who are not big fans of seafood. Because of its low calorie and high protein content, tilapia supports muscle maintenance, weight control, and metabolic function. Including tilapia in your meals offers a nutritious, heart-smart option that contributes to a balanced diet.

Why Lemon Pairs Well with Fish

Lemon enhances the flavor of seafood like tilapia by providing brightness and acidity that complements the mild, delicate texture of the fish. The citric acid in lemon not only adds zest but also helps neutralize any “fishy” odor or aftertaste, making the dish more appealing. Furthermore, lemon contains vitamin C, which adds nutritional value and acts as a natural antioxidant. Cooking with lemon also adds moisture to the fish, helping it remain juicy and tender without the need for excessive oil or fat. This simple ingredient significantly elevates the overall flavor profile of the dish.

The Role of Garlic in Heart-Healthy Meals

Garlic is not only a flavorful addition but also a potent health booster. Known for its anti-inflammatory and antioxidant properties, garlic helps support cardiovascular health by lowering cholesterol levels and regulating blood pressure. In meals like baked tilapia, garlic brings a savory depth that enhances the natural flavors of the fish. It also has antimicrobial effects that may support immune function. When used in moderation, garlic adds nutritional value without increasing the calorie count, making it ideal for heart-conscious cooking.

Benefits of Steamed Broccoli

Broccoli is often referred to as a superfood because of its impressive nutritional profile. It is high in dietary fiber, vitamins C and K, folate, and antioxidants such as sulforaphane. Steaming broccoli preserves more nutrients compared to boiling, making it the preferred cooking method for health-conscious eaters. The fiber in broccoli supports digestive health, while its antioxidants help reduce inflammation and fight free radicals. Including steamed broccoli in your meal adds both a health boost and a satisfying crunch that pairs wonderfully with the tender texture of baked tilapia.

Low-Calorie and Weight-Loss Friendly

This meal is a great option for those looking to manage or lose weight. Both tilapia and broccoli are low in calories yet high in essential nutrients and protein, helping you feel full and satisfied without consuming excessive energy. The moderate use of olive oil and the absence of high-calorie sauces or coatings ensure that the calorie content stays in check. This makes it suitable for calorie-controlled diets, diabetic-friendly meal plans, and overall healthy lifestyle choices aimed at maintaining a healthy weight.

Gluten-Free and Allergen-Conscious

The recipe for baked tilapia with lemon and steamed broccoli is naturally gluten-free and free from common allergens such as dairy, nuts, and soy. This makes it a safe and inclusive meal option for individuals with specific dietary restrictions or food sensitivities. It can also be customized easily for low-sodium or low-fat dietary needs. For households managing multiple food allergies, this dish offers peace of mind along with flavor and nutrition.

Time-Saving and Easy to Prepare

This dish is perfect for busy individuals and families who want a nutritious dinner without spending hours in the kitchen. With simple ingredients and a straightforward baking process, the entire meal can be prepared in under 30 minutes. Steaming broccoli is quick and requires minimal effort, and the baking method means you don’t have to stand at the stove. The ease of preparation makes this recipe ideal for weeknight dinners, meal preps, or quick lunches that don’t sacrifice taste or health.

Perfect for Meal Prepping

Baked tilapia with steamed broccoli stores well in the refrigerator for up to three days, making it an excellent choice for meal prepping. It can be portioned into individual containers for grab-and-go meals throughout the week. Reheating is simple and doesn’t compromise the flavor or texture significantly. The nutrient-dense combination of protein and vegetables also helps keep energy levels steady during busy days, making it a practical and healthful meal prep option.

Ideal for Diabetic-Friendly Diets

Because the dish is low in carbohydrates and high in lean protein and fiber, it is suitable for individuals managing type 2 diabetes or prediabetes. The absence of refined grains and sugars helps maintain stable blood sugar levels, while the high-fiber content in broccoli supports better glucose regulation. The lean protein from tilapia also promotes satiety, reducing the likelihood of post-meal blood sugar spikes. Including meals like this regularly can support blood sugar management and overall metabolic health.

Mediterranean Diet Friendly

This recipe aligns well with the principles of the Mediterranean diet, which emphasizes plant-based foods, healthy fats, and lean proteins. Using olive oil, garlic, lemon, and vegetables places it squarely in line with the heart-healthy foods promoted by this lifestyle. Following a Mediterranean-style diet is associated with reduced risks of heart disease, stroke, and chronic inflammation. This dish is a tasty and simple way to incorporate those principles into your regular meal rotation.

Environmental Considerations

Tilapia is often farm-raised, and when sourced responsibly, it can be a more sustainable seafood choice compared to overfished wild varieties. It requires less feed and space to produce compared to other types of meat, reducing its overall environmental footprint. Choosing vegetables like broccoli, especially when locally grown, also supports sustainability by lowering transportation emissions. When sourcing ingredients mindfully, this meal can contribute to a more eco-friendly kitchen routine.

Budget-Friendly Option

Tilapia is generally affordable and widely available, making it a great protein option for families on a budget. Broccoli is also inexpensive, especially when bought in bulk or during its peak season. The minimal use of ingredients and pantry staples such as garlic and lemon keeps the cost low without compromising on nutrition or flavor. For households looking to eat healthier without breaking the bank, this meal offers excellent value and versatility.

Versatility and Customization

While delicious as is, this dish can be easily customized to fit various tastes and nutritional needs. Tilapia can be swapped with other white fish like cod or haddock, and different vegetables such as green beans, zucchini, or carrots can be steamed alongside or in place of broccoli. Herbs and spices like paprika, thyme, or dill can be added for different flavor profiles. This versatility makes it easy to keep the dish interesting over repeated meals without deviating from a healthy foundation.

Conclusion

Baked tilapia with lemon and steamed broccoli is more than just a healthy dinner—it’s a thoughtfully balanced meal that supports wellness goals, dietary restrictions, and busy schedules. It combines lean protein, healthy fats, and fiber-rich vegetables into a dish that’s flavorful, satisfying, and easy to prepare. Whether you’re aiming for weight loss, blood sugar control, or simply adding more wholesome options to your diet, this meal delivers both nutrition and convenience in every bite.