Baked Tilapia Bowl

Tender herb-baked tilapia fillets served over fluffy rice, accompanied by steamed broccoli and carrots for a wholesome, flavorful meal. This American-style main dish is easy to prepare, making it an ideal choice for a balanced weeknight dinner.

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Baked at 200°C (400°F), the tilapia remains moist and tender while the rice and steamed vegetables provide a satisfying texture and vibrant colors. It is a nutritious meal that yields four servings, perfect for families or meal prep.

Ingredients

• Fish: 4 tilapia fillets (about 150 g each), 2 tbsp olive oil, 1 tbsp lemon juice, 2 tsp dried Italian herbs (or a mix of parsley, thyme, and oregano), 1/2 tsp garlic powder, salt and freshly ground black pepper to taste.
• Rice: 1 cup long-grain white rice (or brown rice), 2 cups water, 1/2 tsp salt.
• Vegetables: 2 cups broccoli florets, 2 carrots (peeled and sliced), 1 tbsp olive oil (optional), salt and pepper to taste.

Mount paper towels nearby for quick cleanup of spills, grease, and messes while cooking and prepping meals.

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Instructions

Step 1: Prep

Preheat the oven to 200°C (400°F). Line a baking sheet with parchment paper or lightly grease it.

Step 2: Season Fish

Pat the tilapia fillets dry. In a small bowl, whisk olive oil, lemon juice, herbs, garlic powder, salt, and pepper. Brush both sides of the fillets with the mixture and place on the prepared baking sheet.

Step 3: Bake

Bake tilapia for 12–15 minutes, or until the fish flakes easily with a fork.

Step 4: Cook Rice

While the fish bakes, bring 2 cups of water and 1/2 tsp salt to a boil in a saucepan. Add the rice, reduce heat to low, cover, and simmer for 15–18 minutes (white rice) or 35–40 minutes (brown rice), until rice is tender and water absorbed. Fluff with a fork.

Step 5: Steam Vegetables

Meanwhile, steam broccoli florets and carrot slices in a steamer basket over simmering water for 5–7 minutes, until crisp-tender. Optionally, toss with olive oil, salt, and pepper.

Step 6: Assemble

To serve, divide rice among four bowls. Top each with a tilapia fillet and a generous portion of steamed vegetables.

Zusatztipps für die Zubereitung

To ensure the best results, pat the tilapia fillets completely dry before applying the herb mixture. Using a steamer basket for the broccoli and carrots helps maintain their crisp texture and bright color.

Varianten und Anpassungen

For extra fiber, you can substitute the white rice with brown rice or quinoa. If tilapia is unavailable, lean white fish like cod or haddock makes an excellent alternative.

Serviervorschläge

Divide the fluffy rice among four bowls and top each with a fillet and the steamed vegetables. For a final touch, add a sprinkle of fresh herbs or a fresh squeeze of lemon over the bowl before serving.

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This Baked Tilapia Bowl is a reliable choice for anyone needing a quick, gluten-free dinner that doesn't compromise on flavor or nutrition. Enjoy this wholesome meal as a fresh and satisfying end to your day.

Keeps paper towels accessible for wiping spills, drying hands, and cleaning surfaces while cooking.

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Recipe Questions & Answers

→ Can I use frozen tilapia fillets?

Yes, frozen tilapia works well. Thaw completely in the refrigerator overnight before patting dry and seasoning. Ensure the fillets are fully thawed for even cooking and proper seasoning adherence.

→ What vegetables can I substitute?

Feel free to swap broccoli and carrots for bell peppers, zucchini, green beans, or asparagus. Adjust steaming times accordingly—tender vegetables like zucchini need only 3-4 minutes, while denser ones like carrots may require 6-8 minutes.

→ How do I know when the tilapia is done?

The tilapia is fully cooked when it flakes easily with a fork and appears opaque throughout. The internal temperature should reach 145°F (63°C). Avoid overcooking, as tilapia dries out quickly.

→ Can I meal prep this bowl?

Absolutely. Store components separately in airtight containers for up to 3 days. Reheat the fish gently in the oven at 350°F to maintain texture, and warm the rice and vegetables in the microwave. Assemble bowls just before serving.

→ Is this dish suitable for a gluten-free diet?

Yes, all ingredients are naturally gluten-free. However, always verify packaged items like dried herbs and seasonings to ensure no cross-contamination or hidden gluten-containing additives are present.