# Ingredient List:
→ Fish
01 - 4 tilapia fillets, approximately 5.3 oz each
02 - 2 tablespoons olive oil
03 - 1 tablespoon fresh 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 medium carrots, peeled and sliced
12 - 1 tablespoon olive oil, optional
13 - Salt and pepper to taste
# How-To Steps:
01 - Preheat oven to 400°F. Line a baking sheet with parchment paper or lightly grease with cooking spray.
02 - Pat tilapia fillets dry with paper towels. In a small mixing bowl, whisk together 2 tablespoons 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 prepared baking sheet.
03 - Bake tilapia fillets for 12 to 15 minutes until flesh becomes opaque and flakes easily when tested with a fork.
04 - While tilapia bakes, bring 2 cups water and 1/2 teaspoon salt to a boil in a saucepan. Add rice, reduce heat to low, cover with lid, and simmer for 15 to 18 minutes until rice is tender and liquid is absorbed. Fluff gently with a fork.
05 - Place broccoli florets and carrot slices in a steamer basket positioned over simmering water. Steam for 5 to 7 minutes until vegetables are tender-crisp. Transfer to serving vessel and optionally toss with 1 tablespoon olive oil, salt, and pepper.
06 - Divide cooked rice evenly among four serving bowls. Top each portion with one tilapia fillet and a generous serving of steamed vegetables. Serve immediately.
