Baked Tilapia with Wild Rice Pilaf and Roasted Brussels Sprouts

Ingredients

• Tilapia fillet 6 oz
• Wild rice 1.5 cups cooked
• Brussels sprouts 1 cup roasted
• Olive oil 14 g
• Lemon 1 whole
• Mixed herbs to taste
• Salt to taste
• Black pepper to taste

Method

1. Preheat oven and prepare Brussels sprouts. Preheat your oven to 400°F (200°C). Rinse the Brussels sprouts, trim the ends, and cut them in half. Toss them with about 1 teaspoon of olive oil, a pinch of salt, and pepper. Spread them evenly on a baking sheet lined with parchment paper.
   Tip: Cutting Brussels sprouts in half helps them roast evenly and develop a nice caramelized surface.
2. Roast Brussels sprouts. Place the baking sheet with Brussels sprouts in the preheated oven and roast for 20-25 minutes. Halfway through, stir or shake the pan to ensure even browning. They should be tender inside and slightly crispy on the edges when done.
   Tip: Keep an eye on them near the end to prevent burning.
3. Prepare wild rice pilaf. If your wild rice is not cooked yet, cook it according to package instructions before starting this recipe. Once cooked, fluff the rice with a fork. In a small pan, heat 1 teaspoon of olive oil over medium heat. Add chopped herbs (about 1 tablespoon) and lightly sauté for 1 minute to release their aroma. Mix the herbs into the cooked wild rice. Add salt and pepper to taste, and a squeeze of fresh lemon juice to brighten the flavor.
   Tip: Using fresh herbs and lemon juice makes the rice pilaf more flavorful without extra calories.
4. Prepare tilapia for baking. Pat the tilapia fillet dry with paper towels. Place it on a baking dish lined with parchment paper or lightly greased. Drizzle about 1 tablespoon (13g) of olive oil over the fish. Sprinkle salt, pepper, and your choice of herbs evenly on top. Add a few drops of lemon juice and a little lemon zest for freshness.
   Tip: Patting the fish dry helps the olive oil and seasonings adhere better.
5. Bake tilapia. Put the baking dish with the tilapia in the oven (you can do this alongside the Brussels sprouts if space allows). Bake at 400°F (200°C) for 12-15 minutes, or until the fish flakes easily with a fork and is opaque throughout.
   Tip: Check the fish at 12 minutes to avoid overcooking, which can make it dry.
6. Plate and serve. Once everything is cooked, plate the wild rice pilaf first, then place the baked tilapia fillet on top or beside it. Add the roasted Brussels sprouts on the side. Optionally, garnish with an extra sprinkle of fresh herbs and a lemon wedge.
   Tip: Serving immediately ensures the best texture and flavor.

Pro tips

• Use fresh lemon juice and zest to brighten flavors without adding calories.
• Make sure to pat the fish dry before seasoning to get the best texture.