Pan-Seared Tilapia with Jasmine Rice

This is an example of a meal that Solin would create to include in your personalized meal plan.

Pan-Seared Tilapia with Jasmine Rice

YOUR SOLIN GENERATED RECIPE

Pan-Seared Tilapia with Jasmine Rice

Enjoy a light yet satisfying lunch featuring a perfectly pan-seared tilapia fillet paired with fluffy jasmine rice and a refreshing dollop of tangy plain nonfat Greek yogurt. This dish is delicately seasoned with lemon, salt, and pepper, offering a balanced blend of flavors that is both nutritious and wonderfully appealing.

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NUTRITION

329kcal
Protein
31.6g
Fat
11.5g
Carbs
28.3g

SERVINGS

1 serving

INGREDIENTS

4 oz Tilapia Fillet

1/2 cup cooked Jasmine Rice

1/4 cup Plain Nonfat Greek Yogurt

2 tsp Olive Oil

1 tbsp Lemon Juice

Salt and Pepper to taste

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PREPARATION

  • 1

    Pat the tilapia fillet dry and season lightly with salt and pepper.

  • 2

    Heat 2 teaspoons of olive oil in a non-stick skillet over medium-high heat.

  • 3

    Place the tilapia in the skillet and cook for about 3-4 minutes on each side, or until the fish is opaque and flakes easily with a fork.

  • 4

    While the tilapia is cooking, prepare the jasmine rice if not already cooked. Warm it gently if needed.

  • 5

    Plate the cooked rice and place the seared tilapia on top.

  • 6

    Finish by drizzling 1 tablespoon of lemon juice over the fish and adding a dollop of plain nonfat Greek yogurt on the side.

  • 7

    Serve immediately and enjoy your balanced, flavorful lunch.

Pan-Seared Tilapia with Jasmine Rice

This is an example of a meal that Solin would create to include in your personalized meal plan.

Pan-Seared Tilapia with Jasmine Rice

YOUR SOLIN GENERATED RECIPE

Pan-Seared Tilapia with Jasmine Rice

Enjoy a light yet satisfying lunch featuring a perfectly pan-seared tilapia fillet paired with fluffy jasmine rice and a refreshing dollop of tangy plain nonfat Greek yogurt. This dish is delicately seasoned with lemon, salt, and pepper, offering a balanced blend of flavors that is both nutritious and wonderfully appealing.

NUTRITION

329kcal
Protein
31.6g
Fat
11.5g
Carbs
28.3g

SERVINGS

1 serving

INGREDIENTS

4 oz Tilapia Fillet

1/2 cup cooked Jasmine Rice

1/4 cup Plain Nonfat Greek Yogurt

2 tsp Olive Oil

1 tbsp Lemon Juice

Salt and Pepper to taste

PREPARATION

  • 1

    Pat the tilapia fillet dry and season lightly with salt and pepper.

  • 2

    Heat 2 teaspoons of olive oil in a non-stick skillet over medium-high heat.

  • 3

    Place the tilapia in the skillet and cook for about 3-4 minutes on each side, or until the fish is opaque and flakes easily with a fork.

  • 4

    While the tilapia is cooking, prepare the jasmine rice if not already cooked. Warm it gently if needed.

  • 5

    Plate the cooked rice and place the seared tilapia on top.

  • 6

    Finish by drizzling 1 tablespoon of lemon juice over the fish and adding a dollop of plain nonfat Greek yogurt on the side.

  • 7

    Serve immediately and enjoy your balanced, flavorful lunch.