Description
A delicious one-pan meal featuring tender lemon garlic tilapia fillets baked over creamy arborio risotto infused with fresh herbs and spices. This dish combines flaky fish with rich, flavorful risotto for an easy and satisfying dinner.
Ingredients
Scale
Tilapia and Seasoning
- 4 fillets tilapia
- 3 tablespoons fresh lemon juice
- 1 tablespoon butter (melted)
- 2 cloves garlic (minced)
- ½ teaspoon Italian seasoning
- ½ teaspoon dried thyme
- ½ teaspoon paprika
- salt and freshly ground black pepper (to taste)
- 2 tablespoons olive oil
Risotto
- 1 yellow onion (diced)
- 3 cloves garlic (minced)
- 1½ cups arborio rice
- 1 teaspoon fresh chopped rosemary
- 1 teaspoon paprika
- 3 cups vegetable broth
- 1 cup milk (skim)
- salt and freshly ground black pepper (to taste)
Instructions
- Prep: Preheat the oven to 350ºF to get it ready for baking the one-pan dish.
- Rinse the fish: Rinse the tilapia fillets under cold water and pat them dry thoroughly with paper towels; set aside for seasoning.
- Season with lemon garlic butter: In a bowl, combine fresh lemon juice, melted butter, minced garlic, Italian seasoning, dried thyme, ½ teaspoon paprika, salt, and pepper. Rub this flavorful herb mixture evenly over each tilapia fillet and set aside.
- Heat oil in skillet: Place a large oven-safe skillet over medium-high heat and add 2 tablespoons olive oil, heating until shimmering.
- Sauté onions and garlic: Add diced yellow onion to the skillet and cook for 2 minutes until softened, then stir in minced garlic and cook for an additional 20 seconds until fragrant.
- Add the rice and herbs: Stir in arborio rice, fresh rosemary, and 1 teaspoon paprika; cook for 2 minutes while stirring frequently to lightly toast the rice.
- Pour in liquids: Add the vegetable broth, skim milk, salt, and black pepper; stir to combine. Bring the mixture to a boil, then reduce heat to low and simmer for 4 minutes.
- Add the tilapia: Arrange the seasoned tilapia fillets carefully over the rice in the skillet, continuing to cook on low for 4 minutes so flavors meld.
- Bake: Remove the skillet from heat, cover it with a lid, and place it in the preheated oven. Bake for 20 minutes covered, then remove the lid and bake for an additional 5 minutes until the top is lightly browned.
- Serve: Carefully remove the dish from the oven and serve immediately, enjoying the creamy risotto paired with flavorful lemon garlic tilapia.
Notes
- This one-pan method keeps cleanup minimal while creating a rich, creamy risotto base that perfectly complements the tender tilapia.
- You can substitute butter with olive oil for a dairy-free option.
- Use low-sodium vegetable broth to better control salt levels.
- Skim milk keeps the dish lighter, but whole milk or cream can be used for richer risotto.
- Fresh herbs enhance flavor, but dried rosemary can be used if fresh is unavailable.
- Ensure the skillet is oven-safe to prevent damage during baking in the oven.
Nutrition
- Serving Size: 1 fillet with 1 cup risotto
- Calories: 364 kcal
- Sugar: 6 g
- Sodium: 829 mg
- Fat: 13 g
- Saturated Fat: 4 g
- Unsaturated Fat: 8 g
- Trans Fat: 0.1 g
- Carbohydrates: 30 g
- Fiber: 2 g
- Protein: 33 g
- Cholesterol: 80 mg
