Herb Butter One-Pot Tilapia Recipe

Name: Herb Butter One-Pot Tilapia
Prep time: 7 min
Cook time: 23 min
Total time: 30 min
Yield: 4 servings
Cuisine: American
Ingredients: 600 g tilapia fillets (4 fillets); 45 g unsalted butter (3 tbsp); 9 g garlic (3 cloves, minced); 10 g fresh flat-leaf parsley (1/4 cup, finely chopped); 5 g fresh dill (2 tbsp, finely chopped); 30 ml lemon juice (2 tbsp); 300 g zucchini (2 medium, sliced into 1/2-inch rounds); 250 g cherry tomatoes (1 1/2 cups, halved); 4 g fine salt (1/2 tsp); 2 g black pepper (1/4 tsp)

Prep: 7minCook: 23min4 servingsMedium257 cal / servingAmerican

gluten-freehigh-proteinweight-loss

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A delicious Herb Butter One-Pot Tilapia packed with 32g of protein per serving and just 257 calories. This medium recipe is ready in 30 minutes and perfect for weight-loss.

Ingredients

32g protein of choice
2 tbsp cooking oil
2 cups vegetables
1 cup grain or base
3 cloves garlic
Seasoning to taste
Salt and pepper
Fresh herbs for garnish

Instructions

Prepare all ingredients by washing, chopping, and measuring as needed.
Heat oil in a large skillet or pan over medium-high heat.
Cook the main protein until golden and cooked through, about 7 minutes.
Add aromatics (garlic, onion, ginger) and cook for 1-2 minutes until fragrant.
Add vegetables and cook for 5 minutes until tender-crisp.
Season with spices, salt, and pepper to taste.
Combine with grain base and toss to mix.
Serve immediately, garnished with fresh herbs.

Tips & Variations

Meal prep friendly: store in airtight containers for up to 4 days
Swap the protein for any alternative to match your dietary preferences
Add your favorite sauce for extra flavor
Adjust spice levels to your preference
Double the recipe for easy meal prep throughout the week

Nutrition Breakdown

Calories: 257 kcal

Protein: 32.1g

Fat: 12.2g

Carbs: 6.6g

Fiber: 1.8g

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