Baked Tilapia with Steamed Carrots and Barley

Ingredients

• tilapia fillet 4 oz
• steamed carrots 1 cup
• cooked barley 1/2 cup
• olive oil 1 tbsp
• lemon wedge 1 wedge
• salt to taste
• black pepper to taste

Method

1. Preheat the oven. Set your oven to 400°F (200°C) to preheat while you prepare the tilapia.
   Tip: Preheating ensures even cooking of the fish.
2. Prepare the tilapia. Pat the tilapia fillet dry with paper towels. Place it on a baking sheet lined with parchment paper or lightly greased. Drizzle the olive oil evenly over the fillet, then season with salt and black pepper to taste.
   Tip: Patting the fish dry helps the olive oil and seasoning stick better.
3. Bake the tilapia. Place the baking sheet in the preheated oven and bake the tilapia for 12-15 minutes, or until the fish flakes easily with a fork and is opaque all the way through.
   Tip: Check the fish at 12 minutes to avoid overcooking.
4. Steam the carrots. While the fish bakes, place 1 cup of sliced carrots in a steamer basket over boiling water. Cover and steam for about 7-10 minutes until tender but still slightly firm.
   Tip: Test carrots by piercing with a fork; they should be tender but not mushy.
5. Heat the cooked barley. If your cooked barley is cold, warm 1/2 cup in a microwave-safe bowl for about 1-2 minutes or heat it gently on the stovetop until warmed through.
   Tip: Add a splash of water when reheating barley to keep it moist.
6. Plate and serve. Place the baked tilapia on a plate alongside the steamed carrots and warmed barley. Squeeze the lemon wedge over the fish for a fresh, tangy flavor. Add extra salt and pepper if desired.
   Tip: Serve immediately for best taste and texture.

Pro tips

• Use fresh lemon juice to brighten the flavor of the fish just before serving.
• To save time, cook barley in advance and store it in the fridge for up to 3 days.