Baked Tilapia Bowl (Printable)

Tender herb-seasoned tilapia over fluffy rice with steamed broccoli and carrots for a satisfying, gluten-free meal.

# What You’ll Need:

→ Fish

01 - 4 tilapia fillets, about 5.3 oz each
02 - 2 tablespoons olive oil
03 - 1 tablespoon 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 carrots, peeled and sliced
12 - 1 tablespoon olive oil, optional
13 - Salt and pepper to taste

# Steps:

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 mixing bowl, whisk together olive oil, lemon juice, dried Italian herbs, garlic powder, salt, and pepper. Brush both sides of each fillet evenly with the herb mixture and arrange on the prepared baking sheet.
03 - Bake tilapia for 12 to 15 minutes until the flesh 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 a lid, and simmer for 15 to 18 minutes until rice is tender and water is fully absorbed. Fluff with a fork.
05 - Place broccoli florets and carrot slices in a steamer basket over simmering water. Steam for 5 to 7 minutes until vegetables are crisp-tender. Transfer to a bowl and optionally toss with olive oil, salt, and pepper.
06 - Divide cooked rice evenly among four serving bowls. Top each portion with one baked tilapia fillet and a generous serving of steamed vegetables.

# Expert Advice:

01 -
  • The whole meal cooks in one oven session while the rice simmers, so you're actually relaxing instead of managing multiple pans.
  • Tilapia is forgiving and delicate, making you look like you know what you're doing even on nights when you're just winging it.
  • It tastes indulgent but feels so light and clean that you'll make it again the very next week.
02 -
  • Wet fish sticks and falls apart—those extra seconds spent patting it dry with paper towels are the difference between a beautiful fillet and a mess.
  • Don't skip checking the rice water ratio; too much water gives you mush, too little gives you crunchy disappointment.
03 -
  • Parchment paper on your baking sheet isn't just convenient—it helps the fillets cook evenly and prevents any sticking that could tear delicate fish.
  • If your tilapia fillets are particularly thick, tent them loosely with foil for the first few minutes so the outside doesn't dry out before the inside cooks through.
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