Baked Tilapia Bowl (Printable)

Tender herb-seasoned tilapia over fluffy rice with fresh steamed vegetables.

# What You’ll Need:

→ Fish

01 - 4 tilapia fillets, approximately 5.3 oz 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 medium carrots, peeled and sliced
12 - 1 tablespoon olive oil, optional for vegetables
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 the herb mixture and arrange on 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 rolling boil in a saucepan. Stir in rice, reduce heat to low, cover with lid, and simmer for 15 to 18 minutes until rice is tender and water is completely absorbed. Fluff with a fork.
05 - Meanwhile, place broccoli florets and carrot slices in a steamer basket over simmering water. Steam for 5 to 7 minutes until vegetables are crisp-tender. Optional: 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 Suggestions:

01 -
  • The whole thing comes together in 40 minutes flat, which means you can go from grocery bags to dinner table without losing your mind.
  • It's naturally gluten-free and packed with lean protein, so you feel genuinely nourished, not guilty about what you're eating.
  • Once you master the basic formula, you can swap in different vegetables or fish depending on what's sitting in your kitchen.
02 -
  • Patting the fish dry is genuinely non-negotiable; I learned this the hard way when I skipped it once and ended up with sad, pale fillets that never crisped up properly.
  • Don't lift that rice pot lid while it's cooking, no matter how curious you are; the escaping steam is what cooks the rice, and every peek adds minutes to your cook time.
03 -
  • Invest in a good instant-read thermometer if you're ever unsure about doneness; fish is done when it reaches 63°C (145°F) internally, which takes the guesswork out completely.
  • Make extra rice without the salt and freeze it in portions; it reheats beautifully and gives you a head start on nights when you're genuinely too tired to cook.
Go Back