Seared Tilapia with Steamed Broccoli and Lemon

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

Seared Tilapia with Steamed Broccoli and Lemon

YOUR SOLIN GENERATED RECIPE

Seared Tilapia with Steamed Broccoli and Lemon

Savor this light yet satisfying dinner featuring delicately seared tilapia with a bright lemon finish, paired with perfectly steamed broccoli and a modest side of nutty brown rice. The subtle drizzle of olive oil ties the flavors together for a well-balanced, refreshing meal.

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NUTRITION

253kcal
Protein
22g
Fat
9.1g
Carbs
23.8g

SERVINGS

1 serving

INGREDIENTS

2.5 ounces Tilapia Fillet (71 g)

1 cup Steamed Broccoli (156 g)

1.5 teaspoons Olive Oil (7.5 g)

1/4 cup Brown Rice (45 g)

1 Lemon Wedge (17 g)

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PREPARATION

  • 1

    Pat the tilapia dry with paper towels and season lightly with salt and pepper if desired.

  • 2

    Heat a non-stick skillet over medium-high heat and add olive oil.

  • 3

    Sear the tilapia for about 2-3 minutes per side until the fish is opaque and flakes easily with a fork.

  • 4

    While the fish cooks, steam the broccoli until tender, about 4-5 minutes.

  • 5

    Warm the brown rice if not freshly cooked.

  • 6

    Plate the seared tilapia alongside the steamed broccoli, and add the brown rice as a small side.

  • 7

    Squeeze the lemon wedge over the tilapia for a burst of bright flavor, and serve immediately.

Seared Tilapia with Steamed Broccoli and Lemon

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

Seared Tilapia with Steamed Broccoli and Lemon

YOUR SOLIN GENERATED RECIPE

Seared Tilapia with Steamed Broccoli and Lemon

Savor this light yet satisfying dinner featuring delicately seared tilapia with a bright lemon finish, paired with perfectly steamed broccoli and a modest side of nutty brown rice. The subtle drizzle of olive oil ties the flavors together for a well-balanced, refreshing meal.

NUTRITION

253kcal
Protein
22g
Fat
9.1g
Carbs
23.8g

SERVINGS

1 serving

INGREDIENTS

2.5 ounces Tilapia Fillet (71 g)

1 cup Steamed Broccoli (156 g)

1.5 teaspoons Olive Oil (7.5 g)

1/4 cup Brown Rice (45 g)

1 Lemon Wedge (17 g)

PREPARATION

  • 1

    Pat the tilapia dry with paper towels and season lightly with salt and pepper if desired.

  • 2

    Heat a non-stick skillet over medium-high heat and add olive oil.

  • 3

    Sear the tilapia for about 2-3 minutes per side until the fish is opaque and flakes easily with a fork.

  • 4

    While the fish cooks, steam the broccoli until tender, about 4-5 minutes.

  • 5

    Warm the brown rice if not freshly cooked.

  • 6

    Plate the seared tilapia alongside the steamed broccoli, and add the brown rice as a small side.

  • 7

    Squeeze the lemon wedge over the tilapia for a burst of bright flavor, and serve immediately.