time saving meal prep system

Easy Tilapia and Tomatoes – C

Easy Tilapia and Tomatoes - C
Brown rice and broccoli
Easy Tilapia and Tomatoes - C
Brown rice and broccoli

Ingredients

Prep
  • 6 tilapia fillets
  • 16 oz broccoli florets
  • 2 tomato
  • salt and pepper to taste
  • 2 T olive oil
  • 2 t minced garlic
  • 1/2 t dried basil
  • 1/2 C white wine or chicken broth
On Cooking Day
  • 2 bag frozen brown rice steamer

Instructions

To Assemble
  1. Place tilapia and broccoli florets in a 9 x 13 baking dish sprayed with non stick spray.
  2. Chop or slice tomatoes and place over tilapia filets.
  3. Mix next 5 ingredients in measuring cup and pour over tilapia, tomatoes and broccoli.
  4. Cover with foil.
To Cook
  1. Bake fish covered in 425 degree oven for 20 minutes or until fish flakes easily with fork.
  2. Cook rice according to package directions.

Ingredients

Prep
  • 6 tilapia fillets
  • 16 oz broccoli florets
  • 2 tomato
  • salt and pepper to taste
  • 2 T olive oil
  • 2 t minced garlic
  • 1/2 t dried basil
  • 1/2 C white wine or chicken broth
On Cooking Day
  • 2 bag frozen brown rice steamer

Instructions

To Assemble
  1. Place tilapia and broccoli florets in a 9 x 13 baking dish sprayed with non stick spray.
  2. Chop or slice tomatoes and place over tilapia filets.
  3. Mix next 5 ingredients in measuring cup and pour over tilapia, tomatoes and broccoli.
  4. Cover with foil.
To Cook
  1. Bake fish covered in 425 degree oven for 20 minutes or until fish flakes easily with fork.
  2. Cook rice according to package directions.

*Non seafood eaters, substitute fish with chicken or steak.
©5dinners1hour llc 2026 · viewed on www.5dinners1hour.com on 09/12/26