Baked Tilapia Bowl (Printable)

Tender herb-seasoned tilapia over fluffy rice with steamed broccoli and carrots for a wholesome, satisfying meal.

# What You'll Need:

→ Fish

01 - 4 tilapia fillets, about 5.3 oz each
02 - 2 tablespoons olive oil
03 - 1 tablespoon lemon juice
04 - 2 teaspoons dried Italian herbs
05 - 1/2 teaspoon garlic powder
06 - Salt and freshly ground black pepper to taste

→ Rice

07 - 1 cup long-grain white rice
08 - 2 cups water
09 - 1/2 teaspoon salt

→ Vegetables

10 - 2 cups broccoli florets
11 - 2 carrots, peeled and sliced
12 - 1 tablespoon olive oil, optional for tossing vegetables
13 - Salt and pepper to taste

# Method:

01 - Preheat oven to 400°F. Line a baking sheet with parchment paper or lightly grease it.
02 - Pat tilapia fillets dry with paper towels. In a small bowl, whisk together olive oil, lemon juice, dried Italian herbs, garlic powder, salt, and pepper. Brush both sides of each fillet with the herb mixture and arrange on the prepared baking sheet.
03 - Bake tilapia for 12 to 15 minutes, or until the flesh flakes easily when tested with a fork.
04 - While tilapia bakes, bring 2 cups water and 1/2 teaspoon salt to a boil in a saucepan with lid. Add rice, reduce heat to low, cover, and simmer for 15 to 18 minutes until rice is tender and water is absorbed. Fluff with a fork.
05 - Steam broccoli florets and carrot slices in a steamer basket over simmering water for 5 to 7 minutes until crisp-tender. Optionally toss with olive oil, salt, and pepper.
06 - Divide cooked rice among four bowls. Top each portion with one tilapia fillet and a generous serving of steamed vegetables.

# Expert Advice:

01 -
  • Everything cooks at the same time, so youre not standing over three burners trying to time it all perfectly.
  • The tilapia stays flaky and mild, which means even picky eaters will give it a chance.
  • You can swap the vegetables or rice based on whats already in your fridge, and it still works.
  • It tastes like you put in effort, but really you just brushed some olive oil and lemon on fish and let the oven do the work.
02 -
  • Pat the tilapia fillets completely dry before seasoning, or the oil and lemon mixture will slide right off and pool on the pan instead of flavoring the fish.
  • Dont lift the lid on the rice while its cooking, because letting steam escape will leave you with crunchy, undercooked grains.
  • Check the fish at 12 minutes instead of waiting the full 15, because thinner fillets can overcook fast and turn rubbery.
03 -
  • Use parchment paper instead of foil when baking the fish, because it prevents sticking and makes cleanup almost effortless.
  • Season each component separately as you go instead of trying to fix everything at the end, because layered seasoning always tastes more balanced.
  • Let the rice rest covered for five minutes after cooking before fluffing it, and youll get perfect, separate grains every time.
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