Garlic & Red Pepper Flakes Tilapia with Baby Broccoli and Rice

Garlic & Red Pepper Flakes Tilapia with Baby Broccoli and Rice

Hey there, all you foodies out there! Who’s hungry? This was something I threw together in ten minutes flat and the flavours were really delicious together so I decided to share it with y’all.


So, remember how every couple months I go on a healthy food kick? Well, I’m on it again. Not that I eat terribly the rest of the time but I really do love pizza. A lot. Like it’s almost an addiction. I dream about pizza. I think about pizza and I’m instantly happier. Mmmmm…. pizza. But no more! Well, at least no more for the time being. I really want to eat clean and start exercising. Not really with the goal of losing weight but with the goal of being a healthier person, having more energy, and not dying when I decided to take the stairs at work. Also, our fur baby will be on her way soon (look for a follow up post on this Monday) and I want to be able to keep up with her. So, I’m making healthy life choices. Recipes like these make it easy.



  • Tilapia (I used frozen fillets here – I know, I know… fresh is best)
  • 2 tablespoons olive oil
  • 1 tablespoon minced garlic
  • 2 teaspoons red pepper flakes
  • 2 teaspoons onion powder
  • 2 teaspoons balsamic vinegar
  • 1 bunch of baby broccoli
  • 1 cup of basmati rice*

* You can sub this with any side you like and prepare to package directions. You could make quinoa, couscous, sweet potatoes, the sky is the limit.



  1. Preheat the over to 425° and line a baking sheet with tin foil. I created a little divider in the tin foil so that the baby broccoli and the fish could bake on the same sheet and the baby broccoli wouldn’t cook in the fish juices.
  2. Mix the olive oil, vinegar, and spices together. Use a basting brush to brush this mixture onto the fish and whatever is leftover on the baby broccoli.
  3. Put your fish and baby broccoli in the over for 15-17 minutes or until the fish flakes easily with a fork.
  4. Eat.



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