Baked Tilapia Bowl (Printable)

Tender herb-seasoned tilapia with fluffy rice and steamed vegetables for a satisfying meal.

# What You'll Need:

→ Fish

01 - 4 tilapia fillets, approximately 5.3 ounces 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

# Step-by-Step Guide:

01 - Preheat oven to 400°F. Line a baking sheet with parchment paper or lightly grease with cooking spray.
02 - Pat tilapia fillets dry with paper towels. In a small mixing 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 - Place baking sheet in preheated oven and bake for 12 to 15 minutes, until fish flakes easily when tested with a fork.
04 - While fish 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 - Place broccoli florets and carrot slices in a steamer basket over simmering water. Steam for 5 to 7 minutes until crisp-tender. 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 a generous serving of steamed vegetables.

# Expert Tips:

01 -
  • The fish cooks gently in the oven so you don't have to babysit the stove while everything else comes together.
  • One bowl means less cleanup, and honestly, that alone makes weeknight cooking feel manageable.
  • It's naturally gluten-free and packed with lean protein, so you feel good about what you're eating without sacrificing flavor.
02 -
  • Don't skip drying the fish—wet tilapia means the herb coating slides off during baking instead of creating a flavorful crust.
  • Tilapia cooks faster than you might expect, so set a timer and trust it; overdone fish is the quickest way to turn this easy meal disappointing.
03 -
  • Make extra rice—it reheats beautifully and becomes the base for tomorrow's quick lunch bowl with any leftover vegetables or protein.
  • Prep your vegetables while the oven preheats so you're not rushing; five minutes of knife work upfront makes the cooking phase feel relaxed.
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