Baked Tilapia with Wild Rice Pilaf and Steamed Broccoli

Ingredients

• tilapia fillet 6 oz
• wild rice 1.5 cup
• broccoli 1 cup
• olive oil 1 tbsp

Method

1. Preheat the oven. Preheat your oven to 400°F (200°C). This ensures the tilapia cooks evenly and gets a nice texture.
   Tip: Preheating the oven before preparing the fish helps achieve perfect cooking.
2. Prepare the tilapia fillet. Place the 6 oz tilapia fillet on a baking sheet lined with parchment paper or lightly greased with a small amount of olive oil. Drizzle about half a tablespoon of olive oil over the fillet and season with salt and pepper to taste.
   Tip: Pat the fish dry with a paper towel before drizzling oil to help it absorb seasoning better.
3. Bake the tilapia. Put the baking sheet with the tilapia into the preheated oven. Bake for about 12-15 minutes or until the fish is opaque and flakes easily with a fork.
   Tip: Check the fish at 12 minutes to avoid overcooking; it should be tender and moist.
4. Cook the wild rice. While the fish bakes, prepare the wild rice pilaf. If you have uncooked wild rice, rinse 1/2 cup dry rice under cold water. Cook it according to the package instructions, which usually takes about 40-45 minutes. For this recipe, we are using 1.5 cups cooked wild rice. To enhance flavor, sauté a small amount of chopped onion or garlic in a teaspoon of olive oil before adding the cooked rice and mixing well.
   Tip: Using pre-cooked wild rice saves time; just warm it gently with a drizzle of olive oil and seasoning.
5. Steam the broccoli. Rinse 1 cup of broccoli florets under cold water. 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 over-steaming to keep broccoli crisp and retain nutrients.
6. Combine and finish. Drizzle the remaining half tablespoon of olive oil over the steamed broccoli and wild rice pilaf. Season with a pinch of salt and pepper to taste. Plate the baked tilapia alongside the wild rice and broccoli.
   Tip: A squeeze of fresh lemon juice over the tilapia before serving brightens the flavors.

Pro tips

• Pat the tilapia dry before baking to help it absorb seasoning and olive oil better.
• Use a steamer basket for broccoli to preserve color, texture, and nutrients.