Baked Tilapia with Wild Rice and Steamed Green Beans

Ingredients

• Tilapia fillet 6 oz
• Wild rice 1.5 cups
• Green beans 1 cup
• Olive oil 1 tbsp
• Lemon wedge 1 wedge

Method

1. Preheat the oven. Set your oven to 375°F (190°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 to remove excess moisture. Place it on a baking sheet lined with parchment paper or lightly greased with olive oil.
   Tip: Dry fish cooks better and results in a nicer texture.
3. Season and oil the fish. Brush the tilapia fillet lightly with half of the olive oil (about 1/2 tbsp). Optionally, season with a pinch of salt and pepper if desired.
   Tip: Olive oil helps keep the fish moist and adds flavor.
4. Bake the tilapia. Place the baking sheet in the preheated oven and bake the tilapia for 15-20 minutes, or until the fish flakes easily with a fork and is opaque throughout.
   Tip: Check at 15 minutes to avoid overcooking.
5. Cook the wild rice. If you do not have pre-cooked wild rice, cook 1/2 cup dry wild rice according to package instructions (usually simmer in water for 40-45 minutes). For this recipe, use 1.5 cups of cooked rice.
   Tip: Cooking rice ahead saves time during meal prep.
6. Steam the green beans. Trim the ends of the green beans and rinse them. Steam them in a steamer basket over boiling water for about 5-7 minutes until tender-crisp.
   Tip: Avoid overcooking to keep the beans bright and crunchy.
7. Finish and plate. Drizzle the remaining olive oil (about 1/2 tbsp) over the cooked wild rice and steamed green beans. Place the baked tilapia on the plate, add the rice and green beans, then squeeze the lemon wedge over the fish for a fresh, tangy finish.
   Tip: Lemon juice enhances the flavor and balances the richness.

Pro tips

• Use fresh or thawed tilapia for best texture and flavor.
• If you want to add more flavor, sprinkle herbs like parsley or dill on the fish before baking.