Description
A nutritious meal featuring flaky tilapia, fluffy rice, and vibrant vegetables, perfect for busy weeknights.
Ingredients
Scale
- 4 tilapia fillets
- 2 cups long-grain white rice
- 2 cups water
- 1/2 teaspoon salt
- 2 tablespoons olive oil
- 2 tablespoons lemon juice
- 1 teaspoon dried Italian herbs
- 1 teaspoon garlic powder
- Salt and pepper to taste
- 2 cups broccoli florets
- 1 cup carrot slices
Instructions
- Preheat the oven to 400°F and line a baking sheet with parchment paper.
- Pat the tilapia fillets dry and mix olive oil, lemon juice, herbs, garlic powder, salt, and pepper in a small bowl.
- Brush the herb mixture onto both sides of the tilapia and place on the baking sheet. Bake for 12-15 minutes until flaky.
- In a saucepan, bring water and salt to a boil, add rice, reduce heat, cover, and simmer for 15-18 minutes. Fluff with a fork.
- Steam broccoli and carrots for 5-7 minutes until crisp-tender. Serve rice topped with tilapia and vegetables.
Notes
Garnish with fresh herbs and a wedge of lemon for extra flavor. Customize vegetables and seasonings to taste.
- Prep Time: 10 minutes
- Cook Time: 25 minutes
- Category: Main Course
- Method: Baking
- Cuisine: American
Nutrition
- Serving Size: 1 serving
- Calories: 400
- Sugar: 3g
- Sodium: 350mg
- Fat: 12g
- Saturated Fat: 2g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 48g
- Fiber: 4g
- Protein: 32g
- Cholesterol: 50mg