Baked Tilapia Bowl

Discover the perfect balance of flavor and nutrition with this Baked Tilapia Bowl. Featuring tender herb-baked fillets served over fluffy rice with a side of steamed broccoli and carrots, this wholesome meal is ideal for anyone seeking a fresh, gluten-free dinner option that comes together in just 40 minutes.

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This American-style dish emphasizes clean flavors, using a blend of olive oil, lemon juice, and Italian herbs to enhance the mild taste of the tilapia. It is a reliable main dish that offers both comfort and health in every bite.

Ingredients

• Fish: 4 tilapia fillets (about 150 g each), 2 tbsp olive oil, 1 tbsp lemon juice, 2 tsp dried Italian herbs (or a mix of parsley, thyme, and oregano), 1/2 tsp garlic powder, salt and freshly ground black pepper to taste.
• 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 to taste.

Instructions

Step 1: Oven Prep

Preheat the oven to 200°C (400°F). Line a baking sheet with parchment paper or lightly grease it.

Step 2: Season the 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.

Step 3: Bake

Bake tilapia for 12–15 minutes, or until the fish flakes easily with a fork.

Step 4: Prepare 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 (white rice) or 35–40 minutes (brown rice), until rice is tender and water absorbed. Fluff with a fork.

Step 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.

Step 6: Assemble

To serve, divide rice among four bowls. Top each with a tilapia fillet and a generous portion of steamed vegetables.

Zusatztipps für die Zubereitung

To enhance the flavor profile of the bowl, consider adding a sprinkle of fresh herbs or an extra squeeze of lemon juice just before serving. Ensure the fish is patted dry before seasoning to help the herb mixture adhere better.

Varianten und Anpassungen

You can easily swap the tilapia for other white fish like cod or haddock. For those looking to increase fiber content, brown rice or quinoa serve as excellent alternatives for the grain base.

Serviervorschläge

Serve the bowls while hot, arranging the vibrant broccoli and carrots neatly beside the golden fish fillets for an appealing presentation. This dish is best enjoyed immediately after assembly.

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With its simple ingredients and straightforward preparation, the Baked Tilapia Bowl is a satisfying way to enjoy a balanced meal that doesn't compromise on taste.

Recipe FAQs

→ What vegetables work best in this bowl?

Broccoli and carrots are ideal because they steam quickly and pair beautifully with the mild tilapia. You can also substitute green beans, bell peppers, zucchini, or snap peas depending on what's in season.

→ Can I use brown rice instead of white?

Absolutely. Brown rice adds nutty flavor and extra fiber, though it will require a longer cooking time of 35-40 minutes. Start the brown rice before preparing the fish to ensure everything finishes simultaneously.

→ How do I know when the tilapia is done?

The tilapia is fully cooked when it flakes easily with a fork and appears opaque throughout. This typically takes 12-15 minutes at 200°C. Avoid overcooking, as the fish will become dry and less tender.

→ What other fish can I substitute?

Cod, haddock, halibut, or mahi-mahi work well as alternatives. Adjust cooking time slightly based on thickness—thicker fillets may need an extra 2-3 minutes in the oven.

→ Can I prepare this ahead for meal prep?

Yes, this bowl reheats beautifully. Store each component separately in airtight containers and reheat gently in the microwave. Add fresh lemon juice and herbs before serving to refresh the flavors.