Save to Pinterest This Baked Tilapia Bowl is a fresh and wholesome meal that brings together flaky, herb-seasoned fish with fluffy rice and a colorful side of steamed vegetables. Perfectly balanced and easy to assemble, it is an ideal choice for a nutritious weeknight dinner that the whole family will enjoy.
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With simple ingredients like lemon juice, garlic powder, and Italian herbs, the tilapia is transformed into a flavorful main dish. This recipe yields four servings, each containing approximately 325 calories, making it a light yet fulfilling option for those seeking a balanced diet.
Ingredients
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- Fish: 4 tilapia fillets (about 150 g each), 2 tbsp olive oil, 1 tbsp lemon juice, 2 tsp dried Italian herbs (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. 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 them on the baking sheet.
- 3. Bake the Fish
- Bake the tilapia for 12–15 minutes, or until the fish flakes easily with a fork.
- 4. Cook the Rice
- 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 (15–18 minutes for white rice or 35–40 minutes for brown rice) until tender. Fluff with a fork.
- 5. Steam the Vegetables
- 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 and Serve
- Divide the rice among four bowls and top each with a tilapia fillet and a generous portion of the steamed vegetables.
Zusatztipps für die Zubereitung
Ensure you have a baking sheet, a mixing bowl, and a saucepan with a lid ready for cooking. Using a steamer basket or a specialized pot for the vegetables will help achieve the perfect crisp-tender texture without making them soggy.
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Varianten und Anpassungen
You can easily substitute tilapia with other white fish like cod or haddock. For extra fiber, consider using brown rice or quinoa instead of white rice to change the nutritional profile and texture of the bowl.
Serviervorschläge
For an extra burst of fresh flavor, add a sprinkle of fresh herbs or a generous squeeze of lemon juice over the finished bowl just before serving. This enhances the citrus notes in the fish and brightens the steamed vegetables.
Save to Pinterest This Baked Tilapia Bowl is a reliable staple for any healthy recipe collection. With its straightforward preparation and vibrant presentation, it provides a satisfying meal that fits perfectly into a busy lifestyle without sacrificing nutrition or taste.
Recipe Questions & Answers
- → Can I use frozen tilapia fillets?
Yes, frozen tilapia works well. Thaw completely in the refrigerator overnight before preparing. Pat dry thoroughly to remove excess moisture for better seasoning adherence and even cooking.
- → What vegetables work best in this bowl?
Broccoli and carrots provide nice color and texture. You can also add bell peppers, zucchini, snap peas, or green beans. Adjust steaming times based on vegetable thickness.
- → How do I know when the tilapia is done?
The tilapia is finished when it flakes easily with a fork and appears opaque throughout. Internal temperature should reach 63°C (145°F). Avoid overcooking as the fish will become dry.
- → Can I meal prep these bowls?
Absolutely. Store components separately in airtight containers for up to 3 days. Reheat fish gently at low temperature to prevent drying. Rice and vegetables reheat well in the microwave.
- → What other fish can I substitute?
Cod, haddock, halibut, or mahi-mahi work beautifully. Adjust cooking time slightly based on fillet thickness. These white-fleshed fish have similar mild flavors and cooking properties.
- → Is brown rice a better option?
Brown rice adds fiber and nutrients but requires longer cooking time. It creates a nuttier flavor and chewier texture that pairs well with the delicate fish. Plan for 35-40 minutes simmering time.
