Baked Tilapia with Lentils and Steamed Spinach

Ingredients

• tilapia fillet 6 oz
• lentils 1/2 cup cooked
• fresh spinach 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). Rinse the tilapia fillet under cold water and pat dry with paper towels. Place the fillet on a baking sheet lined with parchment paper or lightly greased with olive oil.
   Tip: Drying the fish helps it bake evenly and prevents it from steaming.
2. Season and Drizzle Olive Oil. Brush or drizzle the tilapia fillet with half of the olive oil (about 1/2 tbsp). Sprinkle with a pinch of salt and pepper if desired. Drizzle lemon juice evenly over the fish to add brightness and flavor.
   Tip: Even coating helps keep the fish moist and flavorful.
3. Bake the Tilapia. Place the baking sheet in the preheated oven. Bake the tilapia for 15-18 minutes, or until the fish flakes easily with a fork and is opaque throughout.
   Tip: Check at 15 minutes to avoid overcooking; fish cooks quickly.
4. Cook Lentils (if not pre-cooked). If your lentils are not already cooked, rinse 1/4 cup dry lentils under cold water. Add to a pot with 1 cup water, bring to a boil, then simmer gently for 20-25 minutes until tender but not mushy. Drain any excess water.
   Tip: Use red or green lentils for best texture; avoid overcooking to maintain firmness.
5. Steam Spinach. While the fish bakes, rinse fresh spinach leaves thoroughly. Place spinach 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. Combine Lentils with Remaining Olive Oil and Lemon. In a bowl, mix the cooked lentils with the remaining 1/2 tablespoon olive oil and a splash of lemon juice. Toss gently to coat and enhance flavor.
   Tip: This adds richness and a fresh tang to the lentils.
7. Plate and Serve. Divide the baked tilapia fillet, lentils, and steamed spinach evenly onto two plates. Optionally, garnish with a lemon wedge or fresh herbs like parsley.
   Tip: Serve immediately for best texture and flavor.

Pro tips

• Patting fish dry before baking prevents sogginess and promotes even cooking.
• Steaming spinach quickly preserves its nutrients and vibrant color.