What you'll be getting:

Baked Tilapia with veggies and rice pilaf

Per Serving

1fillet of tilapia 

120 g veggies 

1/4 c uncooked jasmine rice

3/4 c broth 

1/8 c seasoning juice 

lemon and parsley juice 

Equipment needed: Sauté pan*, sheet pan with parchment or silpat.

* Pan should have a lid,  be large enough to fit the broth and rice, and be able to go into the oven, if not, you will need a sauté pan and a dish to transfer rice into the oven to finish baking. 

Preheat oven to 400 degrees. 

Make sure the oven is at 400 degrees before starting the rice pilaf. When it is at temperature, heat up a sauté pan with a little bit of oil, you can use the oil that is with the onions. When the oil is hot, add the onions to the pan.  

Cook until the onions begin to gain some color, but do not burn. These cook quickly, it may be less than a minute. 

Be careful when adding the onions, they may splatter a bit. 

When onions have some color, add the rice to the pan. 

Stir mixture to thoroughly coat the rice with oil.  

Cook until you hear the rice start to crackle. (kind of like the first kernels of popcorn popping) Some rice will appear more white and will start gaining color. 

Add broth and bring to a full boil. 

When the broth has come to a full boil, remove from heat, cover with a tight fitting lid* and transfer to the oven. 

*If you don't have a lid, cover with aluminum foil. 

Set the timer for 15 minutes. 

While your rice is cooking, add the seasoning juice to your veggies. The easiest way to do this (and cleanest) is to just add it directly to the container of veggies, put the lid on and shake. Transfer coated veggies to the sheet pan.  

There will be extra juice, dip the fish in it to coat, this will give the fish more flavor. 

Transfer the fish to the sheet pan and drizzle the remaining juice on top of it and the veggies. 

When the timer is at 10 minutes, place sheet pan in the oven, under the rice. 

When the timer goes off the veggies, rice and fish will be done. 

Remove lid and check rice. Give it a taste for texture. If it's not completely soft, pop it back in the oven for another 5 minutes or so. Do not add salt and pepper to it, the lemon sauce has salt and pepper in it, so wait to add anything to it. 

Give it a quick stir to incorporate the onions into the rice. 

When plating, first add the rice, then veggies on top of that, then the fish. 

When your meals are plated, drizzle the lemon/parsley juice over top of everything. It will mix with the veggies and rice. 

From start to finish, this took less than 20 minutes to make. Enjoy. 

© 2013 The Corvallis Carrot  Created by Rachel Terry. Live, love and cook passionately.

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