Blackened Tilapia
Roasted Broccoli with Tomatoes and Parmesan
Ingredients
- 1½ lb tilapia fillets
- 4 Tbsp butter, melted
- 1 Tbsp blackened seasoning
- 3 Tbsp olive oil
Instructions
- Dip fillets in melted butter; sprinkle with blackened seasoning.
- Preheat a cast-iron skillet on stovetop to high or use a grill pan on an outdoor grill.
- Cook fish, in 2 batches, in 1½ Tbsp hot oil per batch 3 to 4 minutes per side or until fish flakes with a fork.
Side Dish Ingredients
- 1 (12-oz) pkg broccoli florets
- 1 cup grape tomatoes
- 3 Tbsp olive oil
- ½ tsp kosher salt
- ½ tsp garlic powder
- ¼ cup freshly grated Parmesan cheese
Side Dish Instructions
- Preheat oven to 450°F. Toss together broccoli, tomatoes, oil, salt, and garlic powder on a rimmed baking sheet.
- Bake 10 minutes or until broccoli is almost tender. Sprinkle with cheese; toss. Bake 3 minutes longer or until tender.
Nutritional Information
| Main | Side | Total | |
| Servings | 4 | 4 | |
| Calories |
355
|
151
|
506
|
| Fat (g) | 25 | 13 | 38 |
| Sat. Fat (g) | 10 | 2 | 12 |
| Protein (g) | 34 | 6 | 40 |
| Carb (g) | 0 | 6 | 6 |
| Fiber (g) | 0 | 2 | 2 |
| Sodium (mg) | 322 | 391 | 713 |
Keto Meal Plan
This recipe selected from the eMeals Keto Meal Plan.
Each Dinner Plan Includes:
- Seven Dinner Menus
- Matching Grocery List
- Access via App or Online
