Save to Pinterest Experience a refreshing and wholesome meal with this Baked Tilapia Bowl. Featuring tender tilapia fillets seasoned with a blend of Italian herbs and lemon, this dish is served over a bed of fluffy rice alongside vibrant steamed broccoli and carrots. It is a light yet protein-packed dinner that brings together clean flavors and simple preparation for any day of the week.
Save to Pinterest The beauty of this recipe lies in its simplicity. By baking the fish and steaming the vegetables, you maintain the integrity of the ingredients while ensuring every bite is succulent and flavorful. The herb-infused oil provides just the right amount of zest to the mild tilapia, making it a family favorite.
Ingredients
- Fish: 4 tilapia fillets (about 150 g each), 2 tbsp olive oil, 1 tbsp lemon juice, 2 tsp dried Italian herbs (or parsley, thyme, and oregano), 1/2 tsp garlic powder, salt and freshly ground black pepper.
- 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.
Instructions
- 1. Oven Prep
- Preheat the oven to 200°C (400°F). Line a baking sheet with parchment paper or lightly grease it.
- 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.
- 3. Bake Tilapia
- Bake tilapia for 12–15 minutes, or until the fish flakes easily with a fork.
- 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 for white rice (or 35–40 minutes for brown rice), until rice is tender and water is absorbed. Fluff with a fork.
- 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.
- 6. Serve
- To serve, divide rice among four bowls. Top each with a tilapia fillet and a generous portion of steamed vegetables.
Zusatztipps für die Zubereitung
For an extra burst of flavor, consider adding a sprinkle of fresh herbs or a final squeeze of lemon juice over the bowl right before serving. This brightens the dish and enhances the aromatic Italian herbs used during baking.
Varianten und Anpassungen
This recipe is highly versatile. You can substitute the tilapia with other white fish like cod or haddock if you prefer. For added fiber, you can swap white rice for brown rice or even quinoa, adjusting the cooking time as necessary.
Serviervorschläge
Serve these bowls warm for the best texture. If you want a bit of heat, a light drizzle of sriracha or a pinch of red pepper flakes pairs wonderfully with the lemon-herb profile of the fish and the neutral base of the rice.
Save to Pinterest This Baked Tilapia Bowl is the ultimate solution for a clean, delicious, and satisfying dinner. Enjoy the harmony of simple ingredients prepared with care.
Recipe FAQs
- → Can I use frozen tilapia fillets?
Yes, frozen tilapia works perfectly. Thaw completely in the refrigerator overnight and pat dry before seasoning. This ensures the herb mixture adheres properly and the fish bakes evenly.
- → What other fish varieties work well?
Cod, haddock, halibut, or sea bass are excellent substitutes. Adjust baking time slightly—thicker fillets may need 2-3 extra minutes. The herb seasoning complements any mild white fish beautifully.
- → Can I cook the vegetables differently?
Absolutely. Roast the broccoli and carrots at 200°C alongside the fish for 15 minutes, tossing with olive oil first. This adds caramelized flavor and reduces prep time since everything cooks simultaneously.
- → How do I store leftovers?
Keep components separate in airtight containers. Rice and vegetables last 3-4 days refrigerated. Fish is best consumed within 2 days. Reheat gently in the microwave or oven at 160°C to maintain texture.
- → Is brown rice a suitable substitute?
Brown rice adds nutty flavor and extra fiber, though it requires 35-40 minutes cooking time. Start it before preparing the fish. Alternatively, use quick-cooking brown rice to stay within the 40-minute timeframe.