The breaded tilapia is already cooked and crisp, so you only need to warm it through while rice cooks alongside. Build the plate with simple lemon rice and a squeeze of fresh citrus to cut the richness of the cheese crust.

Serves 2. 25 minutes, 10 at the stove.

About 560 calories a serving, 21 g protein, 101 g carbohydrate, 8 g fat. From USDA figures for 80% of the ingredients; amounts are the recipe's.

Cook mode

1. Bring two cups water or broth to a boil in a pot with a pinch of salt. Stir in one cup rice, return to a boil, then reduce to low heat and cover.15 min
2. While rice cooks, place the tilapia on a sheet pan and warm it in a 350°F [175°C] oven for eight to ten minutes, until heated through and the crust is crisp.10 min
3. When the rice is tender and the liquid is absorbed, fluff with a fork and stir in one tablespoon butter and the zest and juice of half a lemon. Taste and season with salt and pepper.
4. Plate the rice and top with one fillet of tilapia per plate. Serve with lemon wedges and a squeeze of fresh lemon over the fish.

Note Swap the rice for pasta or potatoes if you prefer. Leftover tilapia keeps in an airtight container for two days; reheat gently to preserve the crust. Serve with a green salad or steamed vegetables on the side.