Baked Tilapia with Brown Rice and Steamed Spinach

Ingredients

• Tilapia fillet 7 oz
• Brown rice 1.5 cups
• Spinach 1.5 cups
• Lemon juice 1 tbsp
• Olive oil 1 tbsp

Method

1. Preheat oven and prepare baking dish. Preheat your oven to 375°F (190°C). Lightly grease a baking dish with a small amount of olive oil or use parchment paper to prevent sticking.
   Tip: Preheating the oven ensures even cooking of the tilapia.
2. Season the tilapia. Place the 7 oz tilapia fillet in the baking dish. Drizzle with half the olive oil (0.5 tbsp) and the lemon juice (1 tbsp). Optionally, season with a pinch of salt and pepper to taste.
   Tip: Lemon juice adds a fresh flavor and helps keep the fish moist.
3. Bake the tilapia. Bake the tilapia in the preheated oven for about 15-20 minutes, or until the fish flakes easily with a fork and is opaque throughout.
   Tip: Check the fish at 15 minutes to avoid overcooking.
4. Cook the brown rice. While the fish is baking, if your brown rice is not already cooked, prepare it according to package instructions. For 1.5 cups cooked rice, use about 0.5 cups uncooked rice and cook with water until tender. If already cooked, gently reheat it on the stove or microwave.
   Tip: Use a rice cooker or a pot with a tight lid for best results.
5. Steam the spinach. Rinse 1.5 cups of fresh spinach leaves thoroughly. Place them in a steamer basket over boiling water, cover, and steam for 3-5 minutes until wilted but still bright green.
   Tip: Do not oversteam to preserve nutrients and color.
6. Finish with olive oil. Once the tilapia is done, drizzle the remaining 0.5 tbsp olive oil over the fish and steamed spinach for added flavor and healthy fats.
   Tip: Adding olive oil after cooking retains its nutritional benefits.
7. Plate and serve. Serve the baked tilapia alongside the 1.5 cups cooked brown rice and steamed spinach on a plate. Enjoy your balanced, nutritious meal!
   Tip: Garnish with a lemon wedge if desired for extra zest.

Pro tips

• Use fresh tilapia fillets for the best texture and flavor.
• Cooking brown rice in advance saves time and makes meal prep easier.