Tilapia, tomato and vegetable rice bowl

Name: Tilapia, tomato and vegetable rice bowl
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 3 portions

Thoroughly cooked tilapia with a tomato and vegetable sauce over rice. A source of protein, selenium and vitamin C-containing vegetables.

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Portions

Ingredient quantities update automatically. Cooking times may need a little adjustment when you change the batch size.

Only swaps that keep this recipe pregnancy-safe are offered. Allergen information below updates when you choose one.

For 3 portions. Tick items as you go — nothing is changed for anyone else.

This recipe contains foods that can contribute to a varied and balanced diet during pregnancy.

Step 1. Cook the rice until tender and drain.
Step 2. Heat the oil, soften the onion, add the blended tomato and cook for 10 minutes.
Step 3. Add the diced pepper and 100 ml water and simmer for 5 minutes.
Step 4. Lay the fillets in the sauce and cook gently for 8–10 minutes until the flesh is opaque and flakes easily.
Step 5. Finish with lime juice and serve over the rice. Cool leftover rice within 1 hour.

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.

Wash all fruit, vegetables and leafy greens thoroughly in clean water before use.
Cook meat, chicken, fish and eggs thoroughly — no pink meat, no runny egg yolk or white.
Keep raw meat, chicken and fish away from cooked food, and use separate boards, knives and plates.
Cool leftovers quickly, refrigerate where power allows, and reheat once until piping hot throughout. If you cannot refrigerate safely, cook only what you will eat.
Use pasteurised milk and dairy products, and avoid raw or undercooked foods during pregnancy.
No meal can be described as completely risk-free. Guidance can differ — follow current Nigerian maternal-health advice or the advice of your midwife, doctor or antenatal clinic.
Choose commonly eaten fish such as tilapia, croaker, mackerel or sardines, and limit large predatory fish such as shark, swordfish and marlin, which may contain higher levels of mercury. Oily fish is usually advised no more than twice a week in pregnancy, and no fish should be eaten without limit — check with your antenatal clinic.
Cooked rice must be cooled quickly (within 1 hour), kept chilled and reheated once only, as rice left standing warm can cause food poisoning.

Ingredient brands and substitutions can change allergen content. Always check the labels on the products you buy.

Food-based dietary guidelines for Nigeria — Federal Ministry of Health, Nigeria and FAO, reviewed 4 September 2026
WHO recommendations on antenatal care for a positive pregnancy experience — World Health Organization, reviewed 4 September 2026
Five keys to safer food — World Health Organization, reviewed 4 September 2026