Baked Tilapia Bowl

A wholesome and flavorful meal doesn't have to be complicated. This Baked Tilapia Bowl combines tender herb-seasoned fish with fluffy rice and vibrant steamed vegetables for a balanced dinner that is both easy to prepare and incredibly satisfying in just 40 minutes.

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The secret to this dish lies in the simple marinade of lemon juice and Italian herbs, which enhances the mild flavor of the tilapia. Paired with crisp-tender broccoli and carrots, it is a colorful bowl that tastes as good as it looks.

Ingredients

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

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

2. Season the Tilapia

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 the Fish

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

4. Prepare the Rice

While the fish bakes, bring 2 cups of water and 1/2 tsp salt to a boil. Add the rice, reduce heat to low, cover, and simmer (15–18 minutes for white rice or 35–40 minutes for brown rice) until tender and water is absorbed. Fluff with a fork.

5. Steam the 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. Assemble the Bowls

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

Zusatztipps für die Zubereitung

Always pat the tilapia fillets dry before applying the seasoning mixture to ensure the herbs and oil adhere properly. For easy cleanup, use parchment paper on your baking sheet to prevent sticking.

Varianten und Anpassungen

You can substitute tilapia with cod or haddock if you prefer a different white fish. For added fiber and a nuttier texture, use brown rice or quinoa as the base of your bowl.

Serviervorschläge

Serve each bowl with an extra squeeze of fresh lemon juice or a sprinkle of fresh herbs to brighten the flavors just before eating.

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This Baked Tilapia Bowl is a testament to how simple ingredients can come together to create a restaurant-quality meal at home. With 29g of protein and a colorful array of vegetables, it is a healthy choice for any day of the week.

Recipe Questions & Answers

→ How do I know when the tilapia is fully cooked?

The tilapia is done 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 can become dry.

→ Can I use frozen tilapia fillets?

Yes, frozen fillets work well. Thaw them completely in the refrigerator overnight and pat dry before seasoning. This ensures the herb mixture adheres properly and the fish cooks evenly.

→ What other vegetables can I include?

Snow peas, bell peppers, zucchini, or green beans make excellent additions. Adjust steaming times accordingly—softer vegetables like zucchini need only 3-4 minutes while harder ones like carrots benefit from 5-7 minutes.

→ Is brown rice a good substitute?

Absolutely. Brown rice adds fiber and nutty flavor, though it requires 35-40 minutes cooking time. Start it before preparing the fish to ensure everything finishes simultaneously.

→ Can I meal prep these bowls?

These bowls reheat beautifully. Store components separately in airtight containers for up to 3 days. Reheat the fish gently at 160°C to maintain moisture, and warm vegetables and rice separately.