# 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
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 for vegetables, optional
13 - Salt and pepper to taste
# How to Make It:
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 bowl, whisk together olive oil, lemon juice, dried Italian herbs, garlic powder, salt, and pepper. Brush both sides of each fillet with the herb mixture and arrange on the prepared baking sheet.
03 - 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 boil in a saucepan. Add rice, reduce heat to low, cover with a lid, and simmer for 15 to 18 minutes until tender and liquid is absorbed. Fluff with a fork.
05 - Meanwhile, steam broccoli florets and carrot slices in a steamer basket over simmering water for 5 to 7 minutes until crisp-tender. Optional: toss with olive oil, salt, and pepper.
06 - Divide cooked rice evenly among four bowls. Top each portion with one tilapia fillet and a generous helping of steamed vegetables.
