Baked Tilapia Bowl (Printable)

Tender herb-seasoned tilapia with fluffy rice and colorful steamed vegetables for a 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
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 tossing
13 - Salt and pepper to taste

# Step-by-Step:

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, dried Italian herbs, garlic powder, salt, and pepper. Brush both sides of each fillet with the herb mixture and arrange on prepared baking sheet.
03 - Bake for 12 to 15 minutes, or until fish flakes easily when tested with a fork.
04 - While fish 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. Fluff with a fork.
05 - Meanwhile, steam broccoli florets and carrot slices in a steamer basket over simmering water for 5 to 7 minutes until crisp-tender. Optionally toss with olive oil, salt, and pepper.
06 - Divide cooked rice among four serving bowls. Top each with one tilapia fillet and distribute steamed vegetables evenly.

# Expert Advice:

01 -
  • Everything cooks at once, so you're not stuck juggling three different timers and losing your mind.
  • The fish stays moist and flaky without any babysitting, just a quick brush of oil and herbs does all the work.
  • It feels like a proper balanced meal without the guilt or the effort of meal prep subscriptions.
  • Leftovers actually reheat well, which is rare for fish and something I discovered by happy accident.
02 -
  • Drying the fish before seasoning is non negotiable, moisture on the surface prevents the herbs from sticking and the fish from browning properly.
  • Don't overcook the tilapia or it turns rubbery, the moment it flakes with gentle pressure from a fork, it's done.
  • If your rice turns out mushy, you're using too much water, stick to the two to one ratio and resist the urge to peek under the lid while it cooks.
03 -
  • Line your baking sheet with parchment paper every time, it's the difference between a quick rinse and scrubbing stuck on fish skin for ten minutes.
  • Taste your rice before you fluff it, if it's still a little firm, add a tablespoon of water, cover, and let it sit off the heat for five more minutes.
  • Don't skip the pat dry step on the fish, even a little moisture will steam the fillets instead of letting them bake with a slight golden crust.
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