Lemon Parmesan Tilapia Rice Bowls

Roasted tilapia and broccoli over rice with lemon, Parmesan, and garlic-infused olive oil for an easy, balanced weeknight dinner.

Prep: 15 min · Cook: 30 min · Yield: 4 · Method: Oven

Ingredients

• 1.5 cups long-grain white rice
• 2.25 cups water
• 5 cups broccoli florets
• 4 tilapia fillets
• 4 tablespoons olive oil
• 3 cloves garlic
• 1 lemon
• 0.5 cup grated parmesan cheese
• 1.25 teaspoons kosher salt
• 0.5 teaspoon black pepper

Cooking instructions

1. Combine the rice, water, and 1/2 teaspoon salt in a medium saucepan. Bring to a boil, then cover, reduce the heat to low, and simmer until the water is absorbed and the rice is tender, 15 to 18 minutes. Remove from the heat and let stand, covered, for 5 minutes. (about 23 min) — Low
2. Meanwhile, heat the oven to 425°F. Arrange the broccoli on one side of a large rimmed baking sheet and the tilapia on the other. Drizzle both with 2 tablespoons olive oil, then season with the remaining 3/4 teaspoon salt and the pepper. (about 5 min) — 425°F
3. Roast until the broccoli is browned at the edges and the thickest part of each fillet reaches 145°F, about 12 to 15 minutes. (about 15 min) — 425°F
4. While the fish roasts, heat the remaining 2 tablespoons olive oil and the sliced garlic in a small skillet over medium-low heat. Cook until the garlic is fragrant and lightly golden, 2 to 3 minutes. Remove from the heat and stir in 1 tablespoon lemon juice and 1 teaspoon finely grated lemon zest. (about 3 min) — Medium-low
5. Divide the rice among four bowls. Top with the roasted broccoli and tilapia, then spoon over the garlic oil and sprinkle with Parmesan. Cut the remaining lemon into wedges for serving. (about 3 min)