Savory Tilapia with Brown Rice

Ingredients:
1/2 cup brown rice, dry, uncooked
1 tbsp. olive oil
2 tsp. onion powder
2 tsp. garlic powder
4 oz. tilapia fillet
Juice of 1 lemon

Directions:
Cook rice according to package directions. Meanwhile, heat olive oil in a large skillet & add onion & garlic powders, mixing to coat skillet. Place fillet in pan & squeeze lemon overtop. Cook until edges of fish turn opaque, about 3 minutes, then flip & cook other side until cooked through (fillet should be flaky). Serve with rice & optional mixed garden salad.

Nutritional Facts: Serves One
458 calories, 28 g protein, 50 g carbs, 17 g fat.