Blackened Fish with Garlic Butter Broccoli and Seasoned Rice!

🐟 Blackened Fish with Garlic Butter Broccoli and Seasoned Rice

Ingredients (2 servings)

For the fish:

• 2 white fish fillets (tilapia, cod, or haddock)

• 1 tbsp olive oil or melted butter

• 1 tsp paprika

• ½ tsp cayenne pepper (optional, for heat)

• 1 tsp garlic powder

• ½ tsp onion powder

• ½ tsp dried thyme or oregano

• Salt and black pepper, to taste

• Lemon wedges (for serving)

For the rice:

• 1 cup long-grain rice (white, brown, or wild)

• 2 cups chicken or vegetable broth

• 1 tbsp olive oil or butter

• 1 small onion, finely chopped

• 1 garlic clove, minced

• Salt and pepper, to taste

• Optional: chopped parsley or a squeeze of lemon juice

For the broccoli:

• 2 cups fresh broccoli florets

• 1 tbsp butter or olive oil

• 1 garlic clove, minced

• Salt and pepper, to taste

Instructions

🥘 1. Cook the Rice

1. Heat oil or butter in a medium saucepan.

2. Add the chopped onion and garlic, and sauté until fragrant (about 2 minutes).

3. Add the rice and stir for 1 minute to lightly toast it.

4. Pour in the broth, bring to a boil, then reduce heat to low and cover.

5. Cook until tender (15–20 minutes for white rice, longer for brown).

6. Fluff with a fork and season with salt, pepper, and parsley if desired.

🐟 2. Prepare and Cook the Fish

1. Mix all blackening spices (paprika, cayenne, garlic powder, onion powder, thyme, salt, pepper).

2. Pat fish fillets dry, then coat evenly with olive oil or melted butter.

3. Sprinkle the spice mix generously over both sides.

4. Heat a skillet (preferably cast iron) over medium-high heat.

5. Cook fish for 3–4 minutes per side, until the outside is slightly charred and the fish flakes easily with a fork.

6. Remove from heat and squeeze fresh lemon juice over the top.

🥦 3. Cook the Broccoli

1. Steam broccoli for 3–4 minutes until bright green and tender-crisp.

2. In a pan, melt butter (or heat oil) and add minced garlic. Sauté for 30 seconds.

3. Toss in the broccoli and season with salt and pepper.

🍽️ Assembly

• Place a portion of rice on your plate or in a meal prep container.

• Add the garlic butter broccoli on the side.

• Top with the blackened fish fillet.

• Optionally drizzle with extra melted butter or lemon juice for flavor.

💡 Tips

• You can substitute the fish with salmon or chicken breast if preferred.

• For extra heat, add a few dashes of hot sauce to the fish before cooking.

• To make it meal prep–friendly, store each portion in airtight containers and refrigerate for up to 3 days.