Baked Tilapia with Brown Rice Pilaf and Steamed Asparagus

Ingredients

• Tilapia fillet 6 oz
• Brown rice (cooked) 1.5 cups
• Carrots (diced) 0.5 cup
• Onion (diced) 0.25 cup
• Asparagus 1 cup
• Olive oil 1 tbsp
• Lemon juice 1 tbsp

Method

1. Preheat Oven and Prepare Tilapia. Preheat your oven to 375°F (190°C). Pat the tilapia fillet dry with paper towels to remove excess moisture. Place the fillet on a baking sheet lined with parchment paper or lightly greased with a little olive oil to prevent sticking.
   Tip: Drying the fish helps it bake evenly and prevents sogginess.
2. Season Tilapia. Brush the tilapia fillet lightly with half of the olive oil (about 0.5 tbsp). Drizzle the lemon juice evenly over the fillet. Optionally, season with a pinch of salt and pepper if desired.
   Tip: Lemon juice adds brightness and helps tenderize the fish.
3. Bake Tilapia. Place the baking sheet with the tilapia in the preheated oven. Bake for 15-18 minutes or until the fish is opaque and flakes easily with a fork.
   Tip: Check doneness by gently flaking the thickest part of the fillet with a fork.
4. Prepare Brown Rice Pilaf Base. While the tilapia bakes, heat the remaining 0.5 tbsp olive oil in a medium skillet over medium heat. Add the diced onion and carrots. Sauté for about 5-7 minutes until the vegetables are softened and fragrant.
   Tip: Stir occasionally to prevent the vegetables from sticking or burning.
5. Combine Rice with Vegetables. Add the cooked brown rice to the skillet with the sautéed onions and carrots. Stir well to combine and heat through for about 3-4 minutes.
   Tip: Use a fork to fluff the rice so it mixes evenly with the vegetables.
6. Steam Asparagus. While the rice heats, prepare the asparagus. Trim the woody ends off the asparagus stalks. Place the asparagus in a steamer basket over boiling water, cover, and steam for 4-5 minutes until tender but still crisp.
   Tip: Avoid overcooking asparagus to keep its bright green color and fresh flavor.
7. Plate and Serve. Place the baked tilapia fillet on a plate. Serve with the warm brown rice pilaf on the side and steamed asparagus. Optionally, squeeze a little extra lemon juice over the asparagus for added flavor.
   Tip: Arrange the asparagus neatly for an appealing presentation.

Pro tips

• Use fresh tilapia fillets for the best texture and flavor.
• To save time, cook the brown rice ahead of time and refrigerate until ready to use.