# What You’ll Need:
→ 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 or fresh herb blend of parsley, thyme, and oregano
05 - 1/2 teaspoon garlic powder
06 - Salt and freshly ground black pepper to taste
→ Rice
07 - 1 cup long-grain white rice or brown rice
08 - 2 cups water
09 - 1/2 teaspoon salt
→ Vegetables
10 - 2 cups fresh broccoli florets
11 - 2 medium carrots, peeled and sliced into 1/4-inch rounds
12 - 1 tablespoon olive oil for tossing vegetables, optional
13 - Salt and pepper to taste
# Directions:
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, Italian herbs, garlic powder, salt, and pepper. Brush both sides of each fillet thoroughly with the herb mixture and arrange on prepared baking sheet.
03 - Place in preheated oven and bake for 12 to 15 minutes until fish flakes easily when tested with a fork and reaches an internal temperature of 145°F.
04 - While fish bakes, bring 2 cups water and 1/2 teaspoon salt to a rolling boil in a saucepan. Add rice, stir once, reduce heat to low, cover with lid, and simmer for 15 to 18 minutes for white rice or 35 to 40 minutes for brown rice until tender and liquid is absorbed. Remove from heat and fluff with a fork.
05 - Fill a pot with 1 inch of water and bring to simmer. Place steamer basket over water and add broccoli florets and carrot slices. Steam for 5 to 7 minutes until vegetables are crisp-tender. Remove from steamer 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 arrange steamed broccoli and carrots alongside the fish.
