Baked Tilapia Bowl (Printable)

Tender herb-baked tilapia with fluffy rice and steamed vegetables for a wholesome, flavorful meal.

# What You Need:

→ Fish

01 - 4 tilapia fillets, about 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

# Directions:

01 - Preheat oven to 400°F. Line a baking sheet with parchment paper or lightly grease with cooking spray.
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 herb mixture generously on both sides of each fillet and arrange on prepared baking sheet.
03 - Place baking sheet in preheated oven and bake for 12 to 15 minutes until fish flakes easily with a fork and reaches an internal temperature of 145°F.
04 - While tilapia 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 water is fully absorbed. Remove from heat and fluff with a fork.
05 - Meanwhile, add sliced carrots and broccoli florets to a steamer basket positioned 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 evenly among four serving bowls. Top each portion with one baked tilapia fillet and a generous helping of steamed vegetables. Serve immediately.

# Expert Suggestions:

01 -
  • The fish cooks so gently that it stays impossibly tender, and the herb oil keeps everything moist without any fussiness.
  • Everything finishes around the same time, which means no cold rice or overcooked vegetables if you time it right.
02 -
  • Wet fish will steam instead of bake, so take those extra thirty seconds to dry the fillets thoroughly before seasoning.
  • Rice absolutely needs a tight cover or you'll end up with unevenly cooked grains and steam escaping exactly when you need it most.
03 -
  • If your fillets are very thick, give them an extra two or three minutes in the oven rather than cranking up the heat, which can dry out the edges before the center is done.
  • Toss the warm steamed vegetables with a tiny drizzle of olive oil and a pinch of sea salt while they're still hot, and they taste infinitely better than unseasoned.
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