# Components:
→ 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 for vegetables
13 - Salt and pepper to taste
# Preparation 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. Whisk together olive oil, lemon juice, dried Italian herbs, garlic powder, salt, and pepper in a small bowl. Brush both sides of each fillet evenly with the herb mixture and arrange on prepared baking sheet.
03 - Bake for 12 to 15 minutes until flesh becomes opaque and 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 liquid is absorbed and rice is tender. Fluff with a fork.
05 - Place broccoli florets and carrot slices in a steamer basket over simmering water and steam for 5 to 7 minutes until crisp-tender. Transfer to a bowl and optionally toss with olive oil, salt, and pepper.
06 - Divide cooked rice equally among four serving bowls. Top each portion with one tilapia fillet and distribute steamed vegetables generously over the top.
