Baked Tilapia with Wild Rice and Steamed Broccoli

Ingredients

• tilapia fillets 7 oz
• wild rice 2 cups cooked
• broccoli 2 cups steamed
• olive oil 1 tbsp
• lemon juice 1 tbsp

Method

1. Preheat Oven. Preheat your oven to 375°F (190°C). This ensures the oven is ready for baking the tilapia evenly.
   Tip: Preheating is important for even cooking.
2. Prepare the Tilapia. Rinse the tilapia fillets under cold water and pat them dry with paper towels. Place the fillets on a baking sheet lined with parchment paper or lightly greased with olive oil.
   Tip: Drying the fish helps it bake better without steaming.
3. Season the Tilapia. Brush the tilapia fillets with 1 tablespoon of olive oil evenly. Then, drizzle 1 tablespoon of lemon juice over the fillets for a fresh, tangy flavor. Optionally, you can sprinkle a pinch of salt and pepper.
   Tip: Use a brush or spoon to evenly coat the fish.
4. Bake the Tilapia. Place the baking sheet with the tilapia in the preheated oven. Bake for 15-20 minutes, or until the fish flakes easily with a fork and is opaque throughout.
   Tip: Check doneness by gently flaking the thickest part of the fillet.
5. Cook the Wild Rice. If your wild rice is not cooked yet, rinse 2/3 cup of dry wild rice under cold water. In a medium pot, combine the rinsed rice with 1 1/2 cups of water. Bring to a boil, then reduce heat to low, cover, and simmer for 45-50 minutes or until the rice is tender and water is absorbed. For this recipe, you will use 2 cups of cooked rice (about 480g).
   Tip: Wild rice takes longer to cook than white rice; plan accordingly.
6. Steam the Broccoli. While the tilapia bakes, prepare the broccoli. Cut the broccoli into florets, rinse under cold water, and place them in a steamer basket over boiling water. Cover and steam for about 5-7 minutes until tender but still bright green.
   Tip: Avoid overcooking to keep broccoli crisp and nutritious.
7. Plate and Serve. On a plate, arrange the baked tilapia fillets alongside 2 cups of cooked wild rice and 2 cups of steamed broccoli. Optionally, drizzle a little extra lemon juice over the broccoli for added freshness.
   Tip: Serve immediately for best taste and texture.

Pro tips

• If you don’t have wild rice, you can substitute with brown rice but adjust cooking time accordingly.
• To add extra flavor to the tilapia, consider seasoning with garlic powder or fresh herbs like parsley before baking.