Baked Tilapia Bowl (Print)

Tender herb-crusted tilapia over fluffy rice with crisp steamed vegetables for a balanced, satisfying meal.

# Components:

→ 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
13 - Salt and pepper to taste

# Directions:

01 - Preheat oven to 400°F. Line a baking sheet with parchment paper or lightly grease with oil.
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 until the flesh flakes easily with a fork and reaches an internal temperature of 145°F.
04 - While fish bakes, bring 2 cups water and 1/2 teaspoon salt to a boil in a saucepan. Add rice, reduce heat to low, cover with a lid, and simmer for 15 to 18 minutes until rice is tender and water is fully absorbed. Fluff rice 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 1 tablespoon olive oil, salt, and pepper.
06 - Divide cooked rice evenly among four serving bowls. Top each portion with one baked tilapia fillet and a generous serving of steamed vegetables.

# Expert Advice:

01 -
  • Everything cooks at once without much attention, so you can fold laundry or answer emails while dinner happens.
  • The herb oil soaks into the fish just enough to make each bite taste intentional, even when you're too tired to care.
  • Leftovers reheat surprisingly well, and the rice soaks up all the good flavors overnight.
02 -
  • Drying the fish before seasoning makes all the difference, wet fillets won't brown and the herbs just slide off.
  • Don't lift the rice lid while it's cooking or you'll release the steam and end up with crunchy grains.
  • Steaming vegetables longer than 7 minutes turns them mushy and dull, so set a timer and pull them early if needed.
03 -
  • Line your baking sheet every single time, it saves ten minutes of scrubbing and keeps the fish from tearing when you lift it.
  • Taste the rice before you fluff it, if it's still firm let it sit covered off the heat for five more minutes.
  • Season the vegetables lightly before serving, they need less salt than you think once the herb oil from the fish drips down.
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