Pan-Seared Tilapia with Dendê Oil and Coconut Rice

By AislePrompt Editorial · ·

How this recipe was made — this recipe was drafted by AislePrompt's AI-assisted pipeline from technique templates and USDA-sourced nutrition data, and published by AislePrompt Editorial — see how AislePrompt recipes are developed and reviewed.

Delicate tilapia fillets pan-seared in vibrant dendê (palm) oil served alongside fragrant coconut-infused rice, inspired by Afro-Brazilian coastal flavors. This Brazilian-inspired seafood recipe, ready in about 40 minutes, pairs tilapia fillets, dendê oil (red palm oil), garlic cloves for a weeknight-friendly dinner that comes together with one pan and minimal cleanup. Each serving lands at about 420 calories and feeds 4, so it slots cleanly into a weekly meal plan and pairs well with a quick salad or grain on the side. Tap "Plan a meal with the AI" below to drop this recipe into your week and send the ingredients straight to Instacart. Nutrition values are approximate, calculated from USDA FoodData Central (fdc.nal.usda.gov) — verify against ingredient labels for any health-driven dietary plan.

Prep: 10 min Cook: 30 min Serves 4 Brazilian cuisine 420 cal/serving
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Ingredients

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Instructions

  1. Step 1: Rinse 1 1/2 cups long-grain white rice under cold water until water runs clear. In a medium saucepan, combine the rinsed rice, 1 1/4 cups coconut milk, and 1 cup water. Bring to a boil over high heat, then reduce to low, cover, and simmer for 18 minutes until the liquid is absorbed and rice is tender. Remove from heat and let steam covered for 5 minutes. Fluff with a fork and stir in 2 sliced scallions.
  2. Step 2: Pat dry 4 tilapia fillets and season both sides with 1 tsp salt and 1/2 tsp black pepper.
  3. Step 3: Heat 3 tbsp dendê oil in a large nonstick skillet over medium-high heat until shimmering. Add the 3 minced garlic cloves and sauté for 30 seconds until fragrant.
  4. Step 4: Add the tilapia fillets to the skillet and cook for 3-4 minutes on each side until golden and cooked through, edges crisping slightly.
  5. Step 5: Serve the tilapia over the coconut rice with lime wedges on the side for squeezing.

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