FreeAcid Reflux
Grilled Tilapia with Steamed Vegetables
Lightly seasoned grilled tilapia served alongside steamed broccoli, carrots, and zucchini for a simple dinner.
Servings
2 plates
Prep
10 min
Cook
12 min
Tilapia takes almost no time on the grill — three or four minutes a side is enough to get it flaky and lightly charred — which makes this one of the faster real dinners you can put on the table on a weeknight.
Lean fish and steamed vegetables are a combination that's often recommended when you're trying to keep meals low in fat and free of the fried, greasy foods that tend to trigger acid reflux. The vegetables cook in their own steam rather than oil, and the fish only needs a light rub of olive oil, salt, and pepper to carry its flavor.
Ingredients
- 2 fillets tilapia — fresh or thawed
- 1 tablespoon olive oil
- 1/2 teaspoon salt — to taste
- 1/4 teaspoon black pepper — to taste
- 1 tablespoon lemon juice — freshly squeezed
- 1 cup broccoli florets
- 1 cup carrot slices
- 1 cup zucchini slices
Instructions
- 1Pat tilapia fillets dry with a paper towel. Rub with olive oil, salt, pepper, and lemon juice.
- 2Preheat grill pan or outdoor grill over medium heat.
- 3Grill tilapia fillets for 3–4 minutes per side until cooked through and lightly charred.
- 4While fish is grilling, steam broccoli, carrots, and zucchini in a steamer basket for 6–8 minutes until tender but crisp.
- 5Serve grilled tilapia with steamed vegetables on the side. Garnish with extra lemon wedges if desired.
Nutrition
260
Calories
32g
Protein
11g
Carbs
10g
Fat
4g
Fiber