Tilapia with Broccoli and Rice


What’s the perfect week night dinner? One that’s ready in 30 minutes.

Frozen, never fresh. This meal is clutch for those days where you have absolutely no food at home and you’re still too lazy to go to the grocery store. The whole recipe is made from foods you can store long-term, whether it’s in the freezer or pantry. It sounds plain-jane, but it’s actually really good. You get to have a warm meal for dinner without leaving the house? We will take it!

INGREDIENTS (serves 2)
* Side note: It’s best to cook the fish fresh. So, if you’re serving just 1, only thaw 1 tilapia filet. You can save the leftover sides. Then the next day for lunch or dinner, thaw and cook a filet and voila! You’ve got another “fresh” yummy meal.

  • 2 Frozen Tilapia filet (any white fish will do)
  • Uncle Ben’s Long Grain and Wild “Ready Rice”
  • Frozen Broccoli Florets  (Recommended: Bird’s Eye Steamfresh)
    – Don’t be a rookie and buy Broccoli Cuts. Those are cheaper but they are essentially broccoli stems and not yum.
  • Olive Oil
  • Cavendar’s Greek Seasoning (YUM)


  1. Place your frozen fish in a bowl of COLD water. Do not try to turbo-thaw your fish in warm/hot water. The drastic temperature change will induce bacteria growth! Leave thawing for 15 to 20 minutes.
  2. Chill out for 15 mins and pour yourself a glass of wine (if you want).
  3. Season your fish filet(s) generously with Cavendar’s on both sides.
  4. Heat some olive oil on medium in a saucepan. Add the seasoned and thawed fish filet(s). Cook the filet for 2-3 minutes on each side.
  5. Put the frozen broccoli bag into the microwave (directions side up). Microwave for 5 minutes.
  6. Flip the filet(s). Cook for 2-3 more minutes.
  7. When the broccoli is finished, let it rest for 2 minutes. Put Uncle Ben’s rice into the microwave and cook for 90 seconds. When rice is done, rest it for 1 minute.
  8. Salt and pepper the broccoli and rice to taste. Serve and enjoy!

This easy recipe is a life-saver when adulting gets hard. Considering, I’m almost always too tired/lazy to go to the grocery store once I’ve changed into sweatpants. It’s so reliable you’ll want to date it. Lol jk. Well maybe…

Eat up!

– Catherine and Ford

Feel free to leave us any comments, concerns, OR recipe ideas. We are open to ALL of your feedback. Thanks for reading!

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