Seared Tilapia with Steamed Broccoli and Brown Rice

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

Seared Tilapia with Steamed Broccoli and Brown Rice

YOUR SOLIN GENERATED RECIPE

Seared Tilapia with Steamed Broccoli and Brown Rice

Savor the light flavors of this seared tilapia paired with tender steamed broccoli and fluffy brown rice, finished with a delicate drizzle of olive oil. A balanced dinner that delights the palate while keeping your macros in check.

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NUTRITION

238kcal
Protein
16.1g
Fat
6.9g
Carbs
28.1g

SERVINGS

1 serving

INGREDIENTS

1.5 oz Tilapia Fillet (43g)

1/2 cup Broccoli (78g)

1/2 cup Cooked Brown Rice (100g)

1 tsp Olive Oil

Pinch of Salt

Pinch of Black Pepper

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PREPARATION

  • 1

    Pat the tilapia fillet dry and season lightly with a pinch of salt and black pepper.

  • 2

    Heat a non-stick skillet over medium-high heat and add the 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 it is tender-crisp, about 3-4 minutes.

  • 5

    Heat the cooked brown rice, if needed, or serve at room temperature.

  • 6

    Plate the tilapia with the steamed broccoli and brown rice, and enjoy your balanced dinner.

Seared Tilapia with Steamed Broccoli and Brown Rice

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

Seared Tilapia with Steamed Broccoli and Brown Rice

YOUR SOLIN GENERATED RECIPE

Seared Tilapia with Steamed Broccoli and Brown Rice

Savor the light flavors of this seared tilapia paired with tender steamed broccoli and fluffy brown rice, finished with a delicate drizzle of olive oil. A balanced dinner that delights the palate while keeping your macros in check.

NUTRITION

238kcal
Protein
16.1g
Fat
6.9g
Carbs
28.1g

SERVINGS

1 serving

INGREDIENTS

1.5 oz Tilapia Fillet (43g)

1/2 cup Broccoli (78g)

1/2 cup Cooked Brown Rice (100g)

1 tsp Olive Oil

Pinch of Salt

Pinch of Black Pepper

PREPARATION

  • 1

    Pat the tilapia fillet dry and season lightly with a pinch of salt and black pepper.

  • 2

    Heat a non-stick skillet over medium-high heat and add the 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 it is tender-crisp, about 3-4 minutes.

  • 5

    Heat the cooked brown rice, if needed, or serve at room temperature.

  • 6

    Plate the tilapia with the steamed broccoli and brown rice, and enjoy your balanced dinner.