Seared White Fish with Garlicky Stir-Fried Noodles and Broccoli

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

Seared White Fish with Garlicky Stir-Fried Noodles and Broccoli

YOUR SOLIN GENERATED RECIPE

Seared White Fish with Garlicky Stir-Fried Noodles and Broccoli

Enjoy a light yet satisfying dinner featuring seared tilapia paired with garlicky stir-fried wheat noodles, scrambled egg, and crisp broccoli. The dish boasts a delightful balance of textures and flavors—a tender sear on the fish, the aromatic allure of garlic, and the fresh crunch of broccoli—making it a wholesome meal that aligns perfectly with your nutritional goals.

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NUTRITION

458kcal
Protein
48.7g
Fat
15.8g
Carbs
32.4g

SERVINGS

1 serving

INGREDIENTS

6 oz Tilapia Fillet

1 large Egg

1/2 cup cooked Wheat Noodles

1 cup Broccoli Florets

1 clove Garlic, minced

1 tsp Olive Oil

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PREPARATION

  • 1

    Pat the tilapia dry and season lightly with salt and pepper.

  • 2

    Heat a non-stick skillet over medium-high heat and add olive oil. When hot, add the tilapia fillet and sear for about 3 minutes on each side until cooked through and lightly golden.

  • 3

    In another pan, add a small drizzle of olive oil and sauté the minced garlic until fragrant, about 30 seconds.

  • 4

    Add the cooked wheat noodles to the pan with garlic, tossing to coat evenly. Break the egg into the pan and gently scramble it into the noodles until just cooked.

  • 5

    Mix in the broccoli florets and stir-fry for an additional 1-2 minutes until the broccoli is tender but still crisp.

  • 6

    Plate the stir-fried noodles and vegetables, then top with the seared tilapia fillet. Serve immediately to enjoy the contrast of flavors and textures.

Seared White Fish with Garlicky Stir-Fried Noodles and Broccoli

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

Seared White Fish with Garlicky Stir-Fried Noodles and Broccoli

YOUR SOLIN GENERATED RECIPE

Seared White Fish with Garlicky Stir-Fried Noodles and Broccoli

Enjoy a light yet satisfying dinner featuring seared tilapia paired with garlicky stir-fried wheat noodles, scrambled egg, and crisp broccoli. The dish boasts a delightful balance of textures and flavors—a tender sear on the fish, the aromatic allure of garlic, and the fresh crunch of broccoli—making it a wholesome meal that aligns perfectly with your nutritional goals.

NUTRITION

458kcal
Protein
48.7g
Fat
15.8g
Carbs
32.4g

SERVINGS

1 serving

INGREDIENTS

6 oz Tilapia Fillet

1 large Egg

1/2 cup cooked Wheat Noodles

1 cup Broccoli Florets

1 clove Garlic, minced

1 tsp Olive Oil

PREPARATION

  • 1

    Pat the tilapia dry and season lightly with salt and pepper.

  • 2

    Heat a non-stick skillet over medium-high heat and add olive oil. When hot, add the tilapia fillet and sear for about 3 minutes on each side until cooked through and lightly golden.

  • 3

    In another pan, add a small drizzle of olive oil and sauté the minced garlic until fragrant, about 30 seconds.

  • 4

    Add the cooked wheat noodles to the pan with garlic, tossing to coat evenly. Break the egg into the pan and gently scramble it into the noodles until just cooked.

  • 5

    Mix in the broccoli florets and stir-fry for an additional 1-2 minutes until the broccoli is tender but still crisp.

  • 6

    Plate the stir-fried noodles and vegetables, then top with the seared tilapia fillet. Serve immediately to enjoy the contrast of flavors and textures.