# Ingredient List:
→ Fish
01 - 4 tilapia fillets, approximately 5.3 ounces each
02 - 2 tablespoons olive oil
03 - 1 tablespoon fresh 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 Instructions:
01 - Preheat the 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 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 - Bake tilapia fillets for 12 to 15 minutes until the flesh flakes easily when tested with a fork.
04 - While the fish bakes, bring 2 cups of water and 1/2 teaspoon salt to a boil in a saucepan with lid. Add rice, reduce heat to low, cover tightly, and simmer for 15 to 18 minutes until the rice is tender and water is fully absorbed. Fluff with a fork before serving.
05 - Meanwhile, place broccoli florets and carrot slices in a steamer basket over simmering water and steam for 5 to 7 minutes until crisp-tender. Transfer to a bowl and optionally toss with olive oil, salt, and pepper.
06 - Divide cooked rice evenly among four serving bowls. Top each portion with one tilapia fillet and a generous serving of steamed vegetables.
