Baked Tilapia Bowl (Printer Version)

Tender herb-seasoned tilapia over fluffy rice with steamed broccoli and carrots creates a balanced, satisfying meal.

# What You'll Need:

→ 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 or mixed parsley, thyme, and oregano
05 - 1/2 teaspoon garlic powder
06 - Salt and freshly ground black pepper to taste

→ Rice

07 - 1 cup long-grain white rice or brown rice
08 - 2 cups water
09 - 1/2 teaspoon salt

→ Vegetables

10 - 2 cups broccoli florets
11 - 2 medium carrots, peeled and sliced
12 - 1 tablespoon olive oil for tossing vegetables, optional
13 - Salt and pepper to taste

# How to Prepare:

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, Italian herbs, garlic powder, salt, and pepper. Brush both sides of each fillet generously with 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 an internal temperature of 145°F.
04 - Bring 2 cups water and 1/2 teaspoon salt to a boil in a saucepan. Add rice, reduce heat to low, cover with a lid, and simmer for 15 to 18 minutes for white rice or 35 to 40 minutes for brown rice until rice is tender and liquid is completely 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 are crisp-tender. Optionally toss with olive oil, salt, and pepper.
06 - Divide cooked rice equally among four bowls. Top each portion with one tilapia fillet and an equal share of steamed vegetables.

# Expert Suggestions:

01 -
  • The fish cooks so gently that it stays impossibly tender, even if you forget about it for a few extra minutes.
  • Everything happens simultaneously without the stress of timing three separate dishes perfectly.
  • It feels wholesome and light but still lands satisfying, no apologies needed.
02 -
  • Tilapia fillets vary in thickness, so start checking at 12 minutes instead of waiting the full 15, because nobody wants overcooked fish.
  • The moment you brush the herb mixture onto the fish is the moment to stop fussing with it, because every time you open the oven door before the timer goes off, you're actually extending the cooking time.
03 -
  • A squeeze of fresh lemon juice right over the finished bowl brings everything into focus without needing to add anything else complicated.
  • If you have fresh herbs sitting around, scatter them over the top right before eating because that small gesture transforms a simple meal into something that feels intentional.
Go Back