Old Bay Tilapia with Broccoli: A Quick, Healthy, and Flavorful Recipe
Are you looking for a quick, easy, and healthy weeknight dinner? Look no further than this Old Bay Tilapia with Broccoli recipe! It’s packed with flavor, comes together in under 30 minutes, and is a great way to get your dose of omega-3 fatty acids and essential vitamins. This recipe is incredibly versatile, allowing you to adjust the spice level and add other vegetables you enjoy. Let’s dive in!
Why You’ll Love This Old Bay Tilapia with Broccoli
* **Quick & Easy:** This dish is ready in less than 30 minutes, perfect for busy weeknights.
* **Healthy:** Tilapia is a lean protein source, and broccoli is packed with vitamins and fiber.
* **Flavorful:** Old Bay seasoning adds a unique and zesty kick.
* **Versatile:** Easily customizable with different vegetables and spices.
* **Budget-Friendly:** Tilapia is an affordable fish option.
Ingredients You’ll Need
Here’s a list of the ingredients you’ll need to create this delicious Old Bay Tilapia with Broccoli:
* **Tilapia Fillets:** 4 (about 6 ounces each), fresh or frozen (thawed)
* **Broccoli Florets:** 4 cups, fresh or frozen (thawed)
* **Old Bay Seasoning:** 2 tablespoons (adjust to taste)
* **Olive Oil:** 2 tablespoons
* **Garlic:** 2 cloves, minced
* **Lemon Juice:** 1 tablespoon
* **Salt and Pepper:** To taste
* **Optional:** Red pepper flakes for added heat, lemon wedges for serving
Equipment Needed
* Large Skillet or Frying Pan
* Cutting Board
* Knife
* Mixing Bowl
* Spatula or Tongs
Step-by-Step Instructions
Follow these simple steps to create your Old Bay Tilapia with Broccoli masterpiece:
**Step 1: Prepare the Broccoli**
1. If using fresh broccoli, wash and cut it into bite-sized florets. If using frozen broccoli, thaw it completely and drain any excess water. This step is crucial because excess water will steam instead of saute the brocolli
2. In a mixing bowl, toss the broccoli florets with 1 tablespoon of olive oil, salt, and pepper. This ensures even cooking and seasoning.
**Step 2: Season the Tilapia**
1. Pat the tilapia fillets dry with paper towels. This helps the Old Bay seasoning adhere better and promotes a nice sear.
2. Sprinkle both sides of each tilapia fillet generously with Old Bay seasoning. Don’t be shy! The Old Bay is the star of the show. Gently press the seasoning into the fish.
**Step 3: Cook the Broccoli**
1. Heat the remaining 1 tablespoon of olive oil in a large skillet or frying pan over medium-high heat. Make sure the pan is hot before adding the broccoli.
2. Add the seasoned broccoli florets to the skillet. Cook, stirring occasionally, for 5-7 minutes, or until the broccoli is tender-crisp and slightly browned. You want it to have a bit of a char for added flavor. If you like softer brocolli cook it more. Don’t cover the pan, we want it to get some color. The point is not steaming.
3. Add the minced garlic to the skillet and cook for another minute, or until fragrant. Be careful not to burn the garlic, as it will become bitter. Stir constantly to avoid burning.
4. Remove the broccoli from the skillet and set aside. Keep it warm.
**Step 4: Cook the Tilapia**
1. In the same skillet, add the seasoned tilapia fillets. Make sure the skillet is still hot. If needed, add a tiny amount of oil.
2. Cook the tilapia for 3-4 minutes per side, or until it is cooked through and flakes easily with a fork. The cooking time will depend on the thickness of the fillets. Avoid overcooking, as it will become dry. A good internal temperature is 145°F (63°C).
3. Squeeze lemon juice over the cooked tilapia fillets.
**Step 5: Assemble and Serve**
1. Divide the cooked broccoli among plates.
2. Place a tilapia fillet on top of each portion of broccoli.
3. Garnish with extra lemon wedges and a sprinkle of red pepper flakes (optional).
4. Serve immediately and enjoy!
Tips and Variations
* **Spice it up:** Add a pinch of red pepper flakes to the broccoli or tilapia for extra heat. You can also use a spicier Old Bay seasoning blend.
* **Add other vegetables:** Feel free to add other vegetables to the broccoli, such as bell peppers, onions, or mushrooms. Saute them along with the broccoli.
* **Use different fish:** If you don’t have tilapia, you can use other white fish such as cod, haddock, or flounder. Adjust the cooking time accordingly.
* **Make it a sheet pan meal:** Toss the broccoli and tilapia with olive oil and Old Bay seasoning, then spread them out on a baking sheet. Bake at 400°F (200°C) for 15-20 minutes, or until the fish is cooked through and the broccoli is tender. This reduces the cleanup!
* **Add a sauce:** Drizzle the tilapia and broccoli with a creamy dill sauce, a lemon-garlic aioli, or a spicy sriracha mayo for added flavor. A light hollandaise sauce would also work really well.
* **Serve with a side:** Serve this dish with quinoa, rice, or couscous for a complete and satisfying meal. A simple salad would also be a great addition.
* **Broccoli alternatives**: Asparagus, green beans, or Brussels sprouts can be used in place of broccoli. The cooking time may vary slightly.
* **Make it Low Carb**: Replace the suggested grains for a cauliflower rice for a low-carb, keto-friendly meal.
* **Marinade the Tilapia**: For a deeper flavor, marinate the tilapia in a mixture of Old Bay seasoning, olive oil, lemon juice, and garlic for 30 minutes before cooking.
Nutritional Information (Approximate per serving)
* Calories: 300-350
* Protein: 35-40g
* Fat: 15-20g
* Carbohydrates: 10-15g
* Fiber: 4-5g
*Note: Nutritional information may vary depending on the specific ingredients used.*
Storage Instructions
* **Refrigerate:** Store leftovers in an airtight container in the refrigerator for up to 3 days.
* **Reheat:** Reheat in the microwave or in a skillet over medium heat until heated through. Be careful not to overcook the fish when reheating.
* **Freezing:** While tilapia and broccoli can be frozen, the texture may change upon thawing. It’s best to enjoy this dish fresh for optimal quality.
Frequently Asked Questions (FAQ)
* **Can I use frozen tilapia?**
Yes, you can use frozen tilapia. Make sure to thaw it completely before cooking. Pat it dry with paper towels to remove excess moisture.
* **Can I use a different type of seasoning?**
While Old Bay is the key ingredient in this recipe, you can experiment with other seafood seasonings or spice blends to your liking.
* **How do I know when the tilapia is cooked through?**
The tilapia is cooked through when it flakes easily with a fork and is no longer translucent in the center. The internal temperature should reach 145°F (63°C).
* **Can I bake the tilapia and broccoli instead of cooking it in a skillet?**
Yes, you can bake the tilapia and broccoli. Toss the broccoli with olive oil and Old Bay seasoning, and place it on a baking sheet. Top with the tilapia fillets, also seasoned with Old Bay. Bake at 400°F (200°C) for 15-20 minutes, or until the fish is cooked through and the broccoli is tender.
* **Can I add other vegetables to this dish?**
Absolutely! Feel free to add other vegetables such as bell peppers, onions, mushrooms, zucchini, or asparagus. Saute them along with the broccoli.
* **What can I serve with this dish?**
This dish pairs well with quinoa, rice, couscous, roasted potatoes, or a simple salad.
* **Is this recipe gluten-free?**
Yes, this recipe is naturally gluten-free as long as you are using a gluten-free Old Bay seasoning. Double-check the ingredient list to be sure.
* **Is this recipe dairy-free?**
Yes, this recipe is dairy-free.
Old Bay Seasoning Substitutes
If you don’t have Old Bay seasoning on hand, or want to try a different flavor profile, here are some substitutes you can use:
* **Seafood Seasoning Blend:** Many grocery stores sell generic seafood seasoning blends that are similar to Old Bay. Look for one that contains celery salt, paprika, and other spices.
* **Cajun Seasoning:** Cajun seasoning can provide a similar spicy and savory flavor. Be mindful of the salt content, as some Cajun seasonings are quite salty.
* **DIY Old Bay Seasoning:** You can easily make your own Old Bay seasoning by combining the following ingredients:
* 1 tablespoon celery salt
* 1 teaspoon paprika
* 1 teaspoon black pepper
* 1/2 teaspoon cayenne pepper
* 1/2 teaspoon dry mustard
* 1/4 teaspoon ground allspice
* 1/4 teaspoon ground cloves
* 1/4 teaspoon ground ginger
Adjust the proportions to your liking.
Health Benefits of Tilapia and Broccoli
This Old Bay Tilapia with Broccoli recipe is not only delicious but also packed with health benefits:
* **Tilapia:**
* **Lean Protein:** Tilapia is an excellent source of lean protein, which is essential for building and repairing tissues.
* **Omega-3 Fatty Acids:** Tilapia contains omega-3 fatty acids, which are beneficial for heart health and brain function.
* **Vitamins and Minerals:** Tilapia provides various vitamins and minerals, including vitamin B12, niacin, and selenium.
* **Broccoli:**
* **Fiber:** Broccoli is rich in fiber, which promotes healthy digestion and helps regulate blood sugar levels.
* **Vitamins and Minerals:** Broccoli is a nutritional powerhouse, containing vitamins C, K, and A, as well as folate and potassium.
* **Antioxidants:** Broccoli is a good source of antioxidants, which help protect the body against cell damage.
Serving Suggestions
This Old Bay Tilapia with Broccoli is a versatile dish that can be served in a variety of ways:
* **As a main course:** Serve it with a side of quinoa, rice, couscous, or roasted potatoes for a complete and satisfying meal.
* **In a salad:** Flake the tilapia and add it to a mixed green salad with other vegetables and a light vinaigrette.
* **In tacos:** Use the tilapia and broccoli as a filling for tacos, along with your favorite toppings such as salsa, guacamole, and sour cream.
* **Over pasta:** Toss the tilapia and broccoli with your favorite pasta and a creamy sauce.
* **In a bowl:** Create a healthy and flavorful bowl by combining the tilapia and broccoli with quinoa, black beans, corn, and avocado.
Conclusion
This Old Bay Tilapia with Broccoli is a simple, healthy, and delicious recipe that’s perfect for busy weeknights. It’s packed with flavor, easy to customize, and a great way to get your daily dose of protein and vegetables. Give it a try and let us know what you think! Enjoy!