Tilapia Plate Recipe

Preheat and prep

Preheat oven to 425°F (220°C). Wash baby potatoes and halve any larger ones so all pieces are roughly the same size (about 1-inch pieces). Pat dry.

Toss potatoes with 1.5 tbs olive oil, 0.5 tsp garlic powder, 0.5 tsp crushed rosemary, 0.75 tsp kosher salt and 0.25 tsp black pepper in a bowl until evenly coated.

Spread potatoes cut-side down on a parchment-lined or lightly oiled baking sheet in a single layer. Roast in the preheated oven for 25–30 minutes, flipping once halfway, until golden brown and tender when pierced with a fork.

While potatoes start roasting, rinse 1 cup rice under cold water until water runs clear to remove excess starch.

In a small saucepan, bring 1.75 cups water, 1 tbs butter (or olive oil), and 0.25 tsp salt to a gentle boil. Add the rinsed rice, stir once, reduce heat to low, cover, and simmer for 15 minutes without lifting the lid.

After 15 minutes, remove from heat and let rice rest, covered, for 5–10 minutes. Fluff with a fork before serving.

Prepare broccoli florets. Place broccoli and 1 cup water in a medium microwave-safe bowl or a small pot for steaming.

If steaming on stovetop: bring 1/2 cup water to a simmer in a pot fitted with a steamer basket, add broccoli, cover, and steam 4–6 minutes until bright green and tender-crisp. If microwaving: cover bowl loosely and microwave on high for 3–4 minutes until tender-crisp.

Drain any remaining water, toss broccoli with 1 tsp butter, 0.25 tsp salt and 1/8 tsp black pepper. Keep warm until plating.

While rice and potatoes are cooking, pat the tilapia fillets dry with paper towels. Place on a plate and brush both sides with 2 tbs olive oil and 1 tbs lemon juice.

In a small bowl mix 1 tsp garlic (minced or paste), 1 tsp smoked paprika, 1 tsp kosher salt, and 1/2 tsp black pepper. Sprinkle mixture evenly over both sides of the fillets, pressing lightly so it adheres.

Heat a large nonstick or stainless-steel skillet over medium-high heat. Add a small film of oil if needed. When hot, add the fillets and cook 3–4 minutes without moving until the underside is golden and the edges become opaque.

Carefully flip the fillets and cook another 2–3 minutes until fish flakes easily with a fork and reaches an internal temperature of 145°F (63°C). Total cook time will be about 5–7 minutes depending on thickness.

Remove fish to a plate, spoon any pan juices over the fillets, and sprinkle with 1 tbs chopped fresh parsley. Keep warm briefly before serving.

Check potatoes: if they need more crisping, roast for an extra 3–5 minutes. When all components are ready, divide rice between two plates (about 1/2 cup cooked rice per person), place 2 roasted potato portions (about 6 pieces) to one side, and add broccoli (about 1 cup) to the other side.

Place one tilapia fillet on each plate. Garnish with lemon wedges and extra parsley. Serve immediately.