Seared Fish Fillet with Roasted Vegetables and Steamed Rice

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

Seared Fish Fillet with Roasted Vegetables and Steamed Rice

YOUR SOLIN GENERATED RECIPE

Seared Fish Fillet with Roasted Vegetables and Steamed Rice

Enjoy a vibrant plate featuring a perfectly seared tilapia fillet paired with a medley of roasted vegetables and a serving of fluffy steamed brown rice. This well-balanced dish delivers a delightful combination of delicate fish, savory vegetables kissed with olive oil, and the hearty goodness of brown rice.

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NUTRITION

610kcal
Protein
49.1g
Fat
20.9g
Carbs
58.3g

SERVINGS

1 serving

INGREDIENTS

7 oz Tilapia Fillet (approx 200g)

1 cup cooked Brown Rice (approx 195g)

1 cup Mixed Vegetables (Zucchini, Bell Pepper, Red Cabbage)

1 tbsp Olive Oil

Salt & Pepper to taste

1 tbsp Lemon Juice

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PREPARATION

  • 1

    Rinse and pat dry the tilapia fillet. Season both sides with salt and pepper.

  • 2

    Heat a non-stick skillet over medium-high heat. Add a drizzle of olive oil and sear the tilapia for about 3-4 minutes per side until the fish is opaque and easily flakes with a fork. Squeeze lemon juice over the fish during the last minute of cooking.

  • 3

    Preheat your oven to 425°F (220°C) for the vegetables. Toss the mixed vegetables with a little olive oil, salt, and pepper. Spread them on a baking sheet and roast for about 15-20 minutes until they are tender and slightly caramelized.

  • 4

    While the fish and vegetables are cooking, prepare the steamed brown rice according to package instructions.

  • 5

    To assemble, serve the seared tilapia fillet alongside a cup of steamed brown rice and the roasted vegetables. Enjoy a balanced and satisfying dinner.

Seared Fish Fillet with Roasted Vegetables and Steamed Rice

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

Seared Fish Fillet with Roasted Vegetables and Steamed Rice

YOUR SOLIN GENERATED RECIPE

Seared Fish Fillet with Roasted Vegetables and Steamed Rice

Enjoy a vibrant plate featuring a perfectly seared tilapia fillet paired with a medley of roasted vegetables and a serving of fluffy steamed brown rice. This well-balanced dish delivers a delightful combination of delicate fish, savory vegetables kissed with olive oil, and the hearty goodness of brown rice.

NUTRITION

610kcal
Protein
49.1g
Fat
20.9g
Carbs
58.3g

SERVINGS

1 serving

INGREDIENTS

7 oz Tilapia Fillet (approx 200g)

1 cup cooked Brown Rice (approx 195g)

1 cup Mixed Vegetables (Zucchini, Bell Pepper, Red Cabbage)

1 tbsp Olive Oil

Salt & Pepper to taste

1 tbsp Lemon Juice

PREPARATION

  • 1

    Rinse and pat dry the tilapia fillet. Season both sides with salt and pepper.

  • 2

    Heat a non-stick skillet over medium-high heat. Add a drizzle of olive oil and sear the tilapia for about 3-4 minutes per side until the fish is opaque and easily flakes with a fork. Squeeze lemon juice over the fish during the last minute of cooking.

  • 3

    Preheat your oven to 425°F (220°C) for the vegetables. Toss the mixed vegetables with a little olive oil, salt, and pepper. Spread them on a baking sheet and roast for about 15-20 minutes until they are tender and slightly caramelized.

  • 4

    While the fish and vegetables are cooking, prepare the steamed brown rice according to package instructions.

  • 5

    To assemble, serve the seared tilapia fillet alongside a cup of steamed brown rice and the roasted vegetables. Enjoy a balanced and satisfying dinner.