Grilled Tilapia With Steamed Broccoli and Lemon – Light, Fresh, and Weeknight-Friendly

If you’re looking for a quick dinner that tastes bright and feels good, this is it. Grilled tilapia turns tender and flaky in minutes, while steamed broccoli stays crisp and vibrant. A squeeze of lemon ties everything together with clean, sunny flavor.

It’s the kind of meal you can make on a busy night without sacrificing taste or nutrition. Simple ingredients, minimal prep, and a result that feels restaurant-worthy.

Grilled Tilapia With Steamed Broccoli and Lemon - Light, Fresh, and Weeknight-Friendly

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Prep Time 15 minutes mins

Cook Time 30 minutes mins

Total Time 45 minutes mins

Servings 4 servings

Ingredients

  

• Tilapia fillets: 4 fillets (about 5–6 ounces each), fresh or thawed
• Broccoli: 1 large head (or 4 cups florets), cut into bite-size pieces
• Lemon: 1–2 fresh lemons (zest and juice)
• Olive oil: 2–3 tablespoons
• Garlic: 2 cloves, minced (or 1/2 teaspoon garlic powder)
• Salt: 1 to 1 1/2 teaspoons, divided
• Black pepper: 1/2 teaspoon, divided
• Paprika: 1 teaspoon (smoked or sweet)
• Dried oregano or thyme: 1 teaspoon
• Butter (optional): 1 tablespoon for finishing
• Red pepper flakes (optional): a pinch for heat
• Fresh parsley (optional): a small handful, chopped, for garnish

Instructions

 

• Prep the tilapia: Pat the fillets dry with paper towels. Dry fish sears better and won’t stick as much.
• Season the fish: In a small bowl, mix olive oil, minced garlic, paprika, oregano, 1 teaspoon salt, and 1/4 teaspoon pepper. Add lemon zest from half a lemon and 1 tablespoon of lemon juice. Brush or rub the mixture on both sides of the fillets. Let sit for 10–15 minutes.
• Set up your grill or pan: Preheat an outdoor grill to medium-high, or heat a grill pan or large nonstick skillet over medium-high heat. Lightly oil the grates or pan to minimize sticking.
• Prep the broccoli: While the fish rests, cut the broccoli into even florets. Rinse and shake dry. If you like tender stems, peel the thick stalks and slice them.
• Steam the broccoli: Add an inch of water to a pot fitted with a steamer basket. Bring to a simmer, add the broccoli, cover, and steam for 4–5 minutes until bright green and just tender. Remove from heat and toss with a drizzle of olive oil, a squeeze of lemon, a pinch of salt, and pepper. Add red pepper flakes if you like heat.
• Grill the tilapia: Place the fillets on the hot grill or pan. Cook for 3–4 minutes on the first side without moving them. Flip carefully and cook another 2–3 minutes, until the fish flakes easily and is opaque throughout.
• Finish with lemon: Transfer the tilapia to plates. Squeeze fresh lemon over the top. Add a thin pat of butter to melt over the hot fish if you want a richer finish.
• Plate and garnish: Serve the tilapia alongside the steamed broccoli. Sprinkle with chopped parsley and more lemon zest if you want extra aroma.
• Check seasoning: Taste a bite of fish and broccoli. Add a final pinch of salt, pepper, or lemon to balance everything.

What Makes This Special

This recipe leans on fresh flavors and simple technique. Tilapia is mild and cooks fast, so it’s perfect for a no-fuss meal.

Steamed broccoli balances the plate with color and crunch, and lemon brings brightness without heavy sauces. You’ll use pantry spices and a quick marinade to keep things juicy and flavorful. It’s straightforward cooking with a fresh finish.

Ingredients

• Tilapia fillets: 4 fillets (about 5–6 ounces each), fresh or thawed
• Broccoli: 1 large head (or 4 cups florets), cut into bite-size pieces
• Lemon: 1–2 fresh lemons (zest and juice)
• Olive oil: 2–3 tablespoons
• Garlic: 2 cloves, minced (or 1/2 teaspoon garlic powder)
• Salt: 1 to 1 1/2 teaspoons, divided
• Black pepper: 1/2 teaspoon, divided
• Paprika: 1 teaspoon (smoked or sweet)
• Dried oregano or thyme: 1 teaspoon
• Butter (optional): 1 tablespoon for finishing
• Red pepper flakes (optional): a pinch for heat
• Fresh parsley (optional): a small handful, chopped, for garnish

Step-by-Step Instructions

1. Prep the tilapia: Pat the fillets dry with paper towels.

   Dry fish sears better and won’t stick as much.

2. Season the fish: In a small bowl, mix olive oil, minced garlic, paprika, oregano, 1 teaspoon salt, and 1/4 teaspoon pepper. Add lemon zest from half a lemon and 1 tablespoon of lemon juice. Brush or rub the mixture on both sides of the fillets.

   Let sit for 10–15 minutes.

3. Set up your grill or pan: Preheat an outdoor grill to medium-high, or heat a grill pan or large nonstick skillet over medium-high heat. Lightly oil the grates or pan to minimize sticking.
4. Prep the broccoli: While the fish rests, cut the broccoli into even florets. Rinse and shake dry.

   If you like tender stems, peel the thick stalks and slice them.

5. Steam the broccoli: Add an inch of water to a pot fitted with a steamer basket. Bring to a simmer, add the broccoli, cover, and steam for 4–5 minutes until bright green and just tender. Remove from heat and toss with a drizzle of olive oil, a squeeze of lemon, a pinch of salt, and pepper.

   Add red pepper flakes if you like heat.

6. Grill the tilapia: Place the fillets on the hot grill or pan. Cook for 3–4 minutes on the first side without moving them. Flip carefully and cook another 2–3 minutes, until the fish flakes easily and is opaque throughout.
7. Finish with lemon: Transfer the tilapia to plates.

   Squeeze fresh lemon over the top. Add a thin pat of butter to melt over the hot fish if you want a richer finish.

8. Plate and garnish: Serve the tilapia alongside the steamed broccoli. Sprinkle with chopped parsley and more lemon zest if you want extra aroma.
9. Check seasoning: Taste a bite of fish and broccoli.

   Add a final pinch of salt, pepper, or lemon to balance everything.

How to Store

Let leftovers cool to room temperature, then store them in airtight containers. Refrigerate for up to 2 days for best texture and taste. To reheat, warm the fish gently in a covered skillet over low heat with a splash of water or broth. The broccoli reheats well in the microwave for 30–60 seconds; don’t overdo it or it will get mushy.

Avoid freezing cooked tilapia if you can—its delicate texture can turn a bit grainy after thawing.

Why This is Good for You

• Lean protein: Tilapia is low in fat and provides protein that supports muscles and keeps you full.
• Vitamins and fiber: Broccoli is loaded with vitamin C, vitamin K, and fiber for digestion and overall health.
• Light on calories, big on flavor: Grilling and steaming add taste without heavy oils or creamy sauces.
• Healthy fats: A bit of olive oil adds heart-friendly monounsaturated fats.
• Lower sodium control: Seasoning your own food means you control the salt and can keep it moderate.

What Not to Do

• Don’t skip drying the fish: Excess moisture causes sticking and prevents a good sear.
• Don’t overcook: Tilapia cooks fast. If it’s rubbery or dry, it’s gone too far. Pull it as soon as it flakes easily.
• Don’t boil the broccoli: Vigorous boiling leaches flavor and nutrients.

  Gentle steaming keeps it bright and crisp-tender.

• Don’t drown it in lemon juice before cooking: Acid can “cook” the surface of the fish and make it mushy. Add most of the lemon at the end.
• Don’t overcrowd the pan: Give fillets space so they sear instead of steaming.

Variations You Can Try

• Cajun kick: Swap paprika and oregano for Cajun seasoning. Add a pinch of cayenne for extra heat.
• Lemon-herb crust: Mix lemon zest with chopped parsley, dill, and a bit of panko.

  Press lightly onto the fillets before grilling in a pan with a touch more oil.

• Garlic butter finish: Melt butter with minced garlic and a splash of lemon. Spoon over the cooked fish for a richer flavor.
• Citrus swap: Use lime instead of lemon, and add cumin and coriander for a subtle, warm note.
• Sheet pan option: Roast the broccoli at 425°F (220°C) with olive oil and salt for 15 minutes, and broil the seasoned tilapia on a separate tray for 4–6 minutes.
• Add a starch: Serve with brown rice, quinoa, or roasted potatoes if you want something heartier.

FAQ

How do I know when tilapia is done?

It should flake easily with a fork and look opaque all the way through. If you’re using a thermometer, aim for 145°F (63°C) in the thickest part.

Tilapia is thin, so check early.

Can I use frozen tilapia?

Yes. Thaw it fully in the fridge overnight or under cold running water. Pat dry very well before seasoning to prevent sticking and watery results.

What if I don’t have a grill?

A grill pan, cast-iron skillet, or nonstick skillet works fine.

Get the pan hot, oil it lightly, and cook the fish the same way—just a few minutes per side.

How can I keep the fish from sticking?

Dry the fillets, oil the grill or pan, and don’t move them too soon. When a proper sear forms, the fish naturally releases. A thin fish spatula helps with flipping.

What seasonings pair well with lemon and broccoli?

Garlic, dill, parsley, thyme, paprika, and a touch of chili flakes all work great.

Keep it simple so the lemon stays front and center.

Is tilapia sustainable?

Look for tilapia certified by reputable programs like ASC or BAP, or check your local fishmonger for responsibly farmed options. Country of origin and farming practices matter.

Can I meal prep this?

Yes, but cook the fish slightly under so it doesn’t dry out when reheated. Store the broccoli and fish separately to keep textures better.

Add fresh lemon after reheating.

What’s a good sauce to serve with it?

A quick yogurt-lemon sauce, tartar sauce, or light vinaigrette works well. Mix plain Greek yogurt with lemon juice, zest, salt, pepper, and chopped dill for a fresh, tangy dip.

Wrapping Up

Grilled tilapia with steamed broccoli and lemon is a simple, balanced meal with clean flavors and quick timing. It’s easy enough for weeknights and bright enough to feel special.

Keep the seasoning straightforward, finish with fresh lemon, and don’t overcook the fish. With a few pantry staples and a hot pan, you’ll have a wholesome dinner on the table in minutes.