time saving meal prep system

Easy Tilapia and Tomatoes – CE

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

Ingredients

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

Instructions

To Assemble
  1. Place tilapia in a 9x13 baking dish sprayed with non stick spray.
  2. Pour broccoli florets around tilapia.
  3. Slice tomatoes and lay over each fish filet.
  4. Mix remaining ingredients in small bowl and drizzle over fish and broccoli and cover with foil or plastic wrap.
To Cook
  1. Bake UNCOVERED in a 425 degree oven for 20 - 25 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
  • 2 T olive oil
  • 2 t minced garlic
  • 1/2 t dried basil
  • 1/2 C white wine or chicken broth
  • salt and pepper to taste
On Cooking Day
  • 2 bags frozen brown rice steamers

Instructions

To Assemble
  1. Place tilapia in a 9x13 baking dish sprayed with non stick spray.
  2. Pour broccoli florets around tilapia.
  3. Slice tomatoes and lay over each fish filet.
  4. Mix remaining ingredients in small bowl and drizzle over fish and broccoli and cover with foil or plastic wrap.
To Cook
  1. Bake UNCOVERED in a 425 degree oven for 20 - 25 minutes or until fish flakes easily with fork.
  2. Cook rice according to package directions.

*Non seafood eaters, substitute with boneless chicken breasts.  May require longer cook time.
©5dinners1hour llc 2026 · viewed on www.5dinners1hour.com on 09/12/26