Garlic Butter Tilapia with Sautéed Spinach & Lemon Rice

Supports: Lean protein + folate + balanced energy

Serves: 1

Total Time: 25 minutes

Equipment:

• Skillet
• Small saucepan

Ingredients:

For Rice:
• ¼ cup dry jasmine rice
• ½ cup water
• Pinch salt
• 1 tsp lemon juice

For Fish:
• 4 oz tilapia fillet
• 1 tsp butter
• 1 tsp olive oil
• 1 garlic clove, minced
• ¼ tsp salt
• Pinch black pepper

For Spinach:
• 1 packed cup fresh spinach
• ½ tsp olive oil
• Pinch salt

Instructions:

Rice

  1. Rinse rice under cold water.
  2. Combine rice, water, and salt in a saucepan.
  3. Bring to a boil.
  4. Reduce heat to low, cover, and simmer for 15 minutes.
  5. Remove from heat and let sit, covered, for 5 minutes.
  6. Fluff rice and stir in lemon juice.

Fish

  1. Pat tilapia dry with a paper towel.
  2. Heat olive oil and butter in a skillet over medium heat.
  3. Add fish and cook 3–4 minutes without moving.
  4. Carefully flip and cook 2–3 minutes more.
  5. Add garlic during the last 30 seconds of cooking.

Spinach

  1. In a separate pan, heat olive oil over medium heat.
  2. Add spinach and a pinch of salt.
  3. Cook 1–2 minutes until just wilted.
  4. Serve tilapia over rice with spinach on the side.

Texture & Visual Cue: Fish should flake easily with a fork; spinach should be bright green, not overcooked.

Why This Supports This Phase:

Lean fish provides easily digestible protein without heaviness.

Spinach offers folate and magnesium to support hormone function.

Balanced carbohydrates from rice support rising energy and physical activity.