Lemon Garlic Pan Seared Fish with Brown Rice and Steamed Broccoli

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

Lemon Garlic Pan Seared Fish with Brown Rice and Steamed Broccoli

YOUR SOLIN GENERATED RECIPE

Lemon Garlic Pan Seared Fish with Brown Rice and Steamed Broccoli

Enjoy a bright and flavorful lunch featuring tender pan-seared tilapia infused with lemon and garlic, served alongside nutty brown rice and perfectly steamed broccoli. This dish is light yet satisfying, boasting vibrant tastes and a comforting balance of textures to fuel your day.

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NUTRITION

497kcal
Protein
50.8g
Fat
16.9g
Carbs
38.7g

SERVINGS

1 serving

INGREDIENTS

6 oz Tilapia Fillet

1/2 cup cooked Brown Rice

1 cup steamed Broccoli

1 tablespoon Olive Oil

1/2 Lemon

2 cloves Garlic

Salt and Pepper to taste

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PREPARATION

  • 1

    Pat the tilapia dry and season both sides with salt and pepper.

  • 2

    In a small bowl, combine the juice of half a lemon, minced garlic, and olive oil.

  • 3

    Brush the tilapia with the lemon garlic mixture and let it marinate for 10 minutes.

  • 4

    Heat a non-stick pan over medium-high heat and add a little extra olive oil if needed.

  • 5

    Pan-sear the tilapia for about 3-4 minutes per side until it is cooked through and has a golden crust.

  • 6

    While the fish is cooking, prepare the brown rice (if not already cooked) according to package instructions and steam the broccoli until tender, about 4-5 minutes.

  • 7

    Plate the fish with a side of brown rice and steamed broccoli, and drizzle any remaining lemon garlic sauce over the top for extra flavor.

Lemon Garlic Pan Seared Fish with Brown Rice and Steamed Broccoli

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

Lemon Garlic Pan Seared Fish with Brown Rice and Steamed Broccoli

YOUR SOLIN GENERATED RECIPE

Lemon Garlic Pan Seared Fish with Brown Rice and Steamed Broccoli

Enjoy a bright and flavorful lunch featuring tender pan-seared tilapia infused with lemon and garlic, served alongside nutty brown rice and perfectly steamed broccoli. This dish is light yet satisfying, boasting vibrant tastes and a comforting balance of textures to fuel your day.

NUTRITION

497kcal
Protein
50.8g
Fat
16.9g
Carbs
38.7g

SERVINGS

1 serving

INGREDIENTS

6 oz Tilapia Fillet

1/2 cup cooked Brown Rice

1 cup steamed Broccoli

1 tablespoon Olive Oil

1/2 Lemon

2 cloves Garlic

Salt and Pepper to taste

PREPARATION

  • 1

    Pat the tilapia dry and season both sides with salt and pepper.

  • 2

    In a small bowl, combine the juice of half a lemon, minced garlic, and olive oil.

  • 3

    Brush the tilapia with the lemon garlic mixture and let it marinate for 10 minutes.

  • 4

    Heat a non-stick pan over medium-high heat and add a little extra olive oil if needed.

  • 5

    Pan-sear the tilapia for about 3-4 minutes per side until it is cooked through and has a golden crust.

  • 6

    While the fish is cooking, prepare the brown rice (if not already cooked) according to package instructions and steam the broccoli until tender, about 4-5 minutes.

  • 7

    Plate the fish with a side of brown rice and steamed broccoli, and drizzle any remaining lemon garlic sauce over the top for extra flavor.