Baked Tilapia Bowl (Printable)

Tender herb-seasoned tilapia over fluffy rice with steamed vegetables for a nutritious, 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 for vegetables, optional
13 - Salt and pepper to taste

# How-To Steps:

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 generously with the herb mixture and arrange on prepared baking sheet.
03 - Bake tilapia for 12 to 15 minutes until fish flakes easily when tested with a fork at the thickest point.
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, and simmer for 15 to 18 minutes until rice is tender and water is fully absorbed. Fluff with a fork.
05 - Place broccoli florets and carrot slices in a steamer basket over simmering water. Steam for 5 to 7 minutes until vegetables reach crisp-tender texture. Optionally toss with olive oil, salt, and pepper.
06 - Divide cooked rice evenly among four serving bowls. Top each portion with one baked tilapia fillet and distribute steamed vegetables generously over the rice and fish.

# Expert Tips:

01 -
  • The entire meal comes together in 40 minutes, making weeknight dinners feel less like a chore and more like self-care.
  • Tilapia is forgiving—it's almost impossible to overcook if you pay attention, which means less kitchen anxiety and more confidence in the final result.
  • You can prep components at different times without stress, so you're not standing over multiple burners sweating.
02 -
  • The moment you see water disappear from the rice, resist opening the lid for at least a minute—steam escaping means uneven cooking and dry edges.
  • Tilapia's mild flavor means the herbs and lemon are doing the heavy lifting, so taste your seasoning on a tiny piece before plating if you're uncertain.
03 -
  • If your tilapia fillets vary in thickness, fold the thinner sides under slightly to create even cooking—this small gesture changes everything about the final texture.
  • The rice-to-water ratio is forgiving if you remember that white rice is done when the water disappears, but brown rice might need a splash more depending on your altitude and stove type.
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