Healthy Lemon Fish and Rice Plate

Pat fish dry and season both sides with garlic powder, salt, and pepper.

Heat 1 tablespoon olive oil in a nonstick skillet over medium-high heat. Add fish and cook 3 to 5 minutes per side depending on thickness, until the fish flakes easily and reaches 145°F at its thickest point.

While fish cooks, warm the already-cooked brown rice and arrange tomatoes, cucumber, and avocado on serving plates.

Whisk the remaining olive oil with lemon juice and a pinch of black pepper.

Divide rice among four plates, top with fish, add the fresh vegetables, drizzle with lemon dressing, and finish with parsley if using.