Tender herb-baked tilapia served with fluffy rice, steamed broccoli, and carrots for a wholesome meal.
# What You'll Need:
→ Fish
01 - 4 tilapia fillets, approximately 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
# How To Make It:
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 prepared baking sheet.
03 - Bake tilapia for 12 to 15 minutes until flesh flakes easily with a fork and reaches opaque appearance throughout.
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 lid, and simmer for 15 to 18 minutes until rice is tender and liquid is fully absorbed. Fluff with fork.
05 - Meanwhile, steam broccoli florets and carrot slices in a steamer basket over simmering water for 5 to 7 minutes until crisp-tender. Toss with olive oil, salt, and pepper if desired.
06 - Divide cooked rice evenly among four bowls. Top each portion with one baked tilapia fillet and distribute steamed vegetables generously over each serving.
