Baked Tilapia Bowl

This Baked Tilapia Bowl is a wholesome and flavorful meal that combines tender herb-baked fillets with fluffy rice and nutritious steamed vegetables. Perfect for a quick weeknight dinner, it offers a balanced plate that is both satisfying and easy to prepare in just 40 minutes.

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The tilapia is seasoned with a blend of lemon, garlic, and Italian herbs, then baked until perfectly flaky. Paired with bright broccoli and sweet carrots, this dish is a colorful addition to your healthy eating routine that requires minimal cleanup using standard kitchen tools like a baking sheet and a steamer basket.

Ingredients

• Fish: 4 tilapia fillets (about 150 g each), 2 tbsp olive oil, 1 tbsp lemon juice, 2 tsp dried Italian herbs (parsley, thyme, 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

Step 1

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

Step 2

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

Step 4

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

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

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 the best results, ensure the tilapia fillets are patted completely dry before seasoning to help the oil and herb mixture adhere. Using a steamer basket ensures the vegetables remain crisp-tender and retain their bright colors.

Varianten und Anpassungen

You can easily substitute tilapia with other white fish like cod or haddock. For added fiber, swap the long-grain white rice for brown rice or quinoa, adjusting the cooking time as necessary.

Serviervorschläge

Divide the rice among four bowls and top with the fish and steamed vegetables. For an extra burst of flavor, add a sprinkle of fresh herbs or a fresh squeeze of lemon over the bowl just before serving.

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This Baked Tilapia Bowl is a perfect example of how simple, fresh ingredients can create a restaurant-quality meal at home. With 325 calories per serving, it is a light yet nourishing choice for any night of the week.

Recipe FAQs

→ Can I use frozen tilapia fillets?

Yes, frozen tilapia works perfectly. Thaw completely in the refrigerator overnight, then pat dry before seasoning. This ensures the herb mixture adheres properly and the fish bakes evenly.

→ What other fish work well in this bowl?

Cod, haddock, halibut, or sea bass make excellent substitutes. Adjust cooking time slightly based on fillet thickness—thicker cuts may need 2-3 additional minutes in the oven.

→ Can I cook the vegetables differently?

Absolutely. Roast the broccoli and carrots at 200°C alongside the fish for 15 minutes, or sauté them in a skillet with olive oil. Steaming preserves the most nutrients and natural sweetness.

→ How do I store leftovers?

Store components separately in airtight containers for up to 3 days. Reheat fish gently at 160°C to prevent drying, and refresh vegetables with a quick steam or microwave. Rice keeps well refrigerated.

→ Is this suitable for meal prep?

This bowl meal preps beautifully. Cook rice and vegetables in bulk, bake multiple fillets, and portion into containers. The flavors actually improve overnight as the herbs infuse the fish.

→ Can I make this dairy-free?

This bowl is naturally dairy-free as written. No butter or cheese is required—the olive oil and lemon provide plenty of richness and flavor without any dairy products.