Seared Tilapia with Steamed Broccoli, Brown Rice, 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, Brown Rice, and Lemon

YOUR SOLIN GENERATED RECIPE

Seared Tilapia with Steamed Broccoli, Brown Rice, and Lemon

Enjoy a light and flavorful dinner featuring tender, seared tilapia delicately finished with a touch of olive oil and a squeeze of bright lemon. Paired with steamed broccoli and a modest serving of brown rice, this balanced meal offers a satisfying blend of textures and flavors without overpowering freshness.

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NUTRITION

313kcal
Protein
37.7g
Fat
12.5g
Carbs
22.8g

SERVINGS

1 serving

INGREDIENTS

4.5 ounces Tilapia Fillet

1 cup chopped Broccoli

1/3 cup Cooked Brown Rice

2 teaspoons Olive Oil

1 Lemon wedge

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PREPARATION

  • 1

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

  • 2

    Heat 1 teaspoon of olive oil in a non-stick skillet over medium-high heat.

  • 3

    Sear the tilapia for about 3-4 minutes on each side until the flesh is opaque and flakes easily with a fork.

  • 4

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

  • 5

    Prepare the brown rice according to package instructions if not already cooked.

  • 6

    Plate the tilapia alongside the steamed broccoli and a serving of brown rice.

  • 7

    Drizzle the remaining teaspoon of olive oil over the tilapia, and finish with a squeeze of fresh lemon juice.

  • 8

    Serve immediately and enjoy your balanced dinner.

Seared Tilapia with Steamed Broccoli, Brown Rice, 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, Brown Rice, and Lemon

YOUR SOLIN GENERATED RECIPE

Seared Tilapia with Steamed Broccoli, Brown Rice, and Lemon

Enjoy a light and flavorful dinner featuring tender, seared tilapia delicately finished with a touch of olive oil and a squeeze of bright lemon. Paired with steamed broccoli and a modest serving of brown rice, this balanced meal offers a satisfying blend of textures and flavors without overpowering freshness.

NUTRITION

313kcal
Protein
37.7g
Fat
12.5g
Carbs
22.8g

SERVINGS

1 serving

INGREDIENTS

4.5 ounces Tilapia Fillet

1 cup chopped Broccoli

1/3 cup Cooked Brown Rice

2 teaspoons Olive Oil

1 Lemon wedge

PREPARATION

  • 1

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

  • 2

    Heat 1 teaspoon of olive oil in a non-stick skillet over medium-high heat.

  • 3

    Sear the tilapia for about 3-4 minutes on each side until the flesh is opaque and flakes easily with a fork.

  • 4

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

  • 5

    Prepare the brown rice according to package instructions if not already cooked.

  • 6

    Plate the tilapia alongside the steamed broccoli and a serving of brown rice.

  • 7

    Drizzle the remaining teaspoon of olive oil over the tilapia, and finish with a squeeze of fresh lemon juice.

  • 8

    Serve immediately and enjoy your balanced dinner.