Baked Tilapia, Fresh veggies & Onion Rice


Wonderfully easy recipe with very pleasant results, this is a nice low fat meal you can feel good about serving. It’s very versatile, you can add or remove spices to your liking and the recipe will still stand the test of time.  Great recipe for those who are short on time; or who are watching their calorie intake. I love cooking fish at least once a week! I have a great menu planned for this week and I am looking forward to all the recipes I will be creating. I enjoyed making this with fresh vegetables and the onion rice. It gave the recipe just enough starch to satisfy even the staunchest of fastidious eaters, but keeping it on the lighter side of the table as well. You can use any veggies you like or even frozen if you so desire.

You will need the following for the fish and veggies, the rice recipe will be below.
4 (4 ounce) fillets tilapia

1 teaspoon sesame seeds

1/4 cup rice wine vinegar

1/4 cup sesame oil

1/4 cup brown sugar

1/4 ginger

1/2 teaspoon garlic salt, or to taste

1 lemon, sliced

Some fresh cauliflower with broccoli and red/green pepper

Preheat the oven to 375 degrees F Grease a 9×13 inch baking dish.

In a zip- lock bag or Tupperware with lid mix the sesame seed, brown sugar, ginger, oil and vinegar  insert the fish and let it marinade over night or at a minimum of one hour refrigerated.

Place the tilapia fillets in the bottom of the baking dish and top each one with a slice or two of lemon. Arrange the mixed vegetables in a separate baking container, drizzle with a bit of oil and season lightly with garlic salt and pepper. Cover both with tin foil.

Bake for 25 to 30 minutes in the preheated oven, until vegetables are tender and fish flakes easily with a fork.

While the dish is cooking lets prepare the rice.

1 tablespoon vegetable oil

1 onion, chopped

1 cup long-grain brown rice

1 teaspoon ground black pepper

2 cups chicken broth

 Heat the oil in a saucepan over medium heat. Stir in the onion, and cook until almost tender. Stir in rice, and continue cooking until coated with oil. When onion is tender and rice begins to brown lightly, season with pepper, and pour in the broth. Bring to a boil. Reduce heat to low, cover, and simmer 20 minutes.

tilapia Tilapia

I hope you enjoy the recipe and if you have any questions or comments please feel free to leave them.  I can also be reached at

Bon appétit


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