Lemon-Garlic Pan-Seared Tilapia with Fluffy Brown Rice

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

Lemon-Garlic Pan-Seared Tilapia with Fluffy Brown Rice

YOUR SOLIN GENERATED RECIPE

Lemon-Garlic Pan-Seared Tilapia with Fluffy Brown Rice

A vibrant, light dish featuring tender pan-seared tilapia infused with zesty lemon and aromatic garlic, paired with a serving of fluffy brown rice. This recipe delights your palate with fresh herbs and a touch of olive oil, making it both healthy and satisfying for a balanced meal.

Try 7 days free, then $12.99 / mo.

NUTRITION

285kcal
Protein
29g
Fat
8.2g
Carbs
25.3g

SERVINGS

1 serving

INGREDIENTS

6 ounces Tilapia Fillet

1/2 cup Cooked Brown Rice

1 teaspoon Olive Oil

2 medium Lemon wedges

2 cloves Garlic

2 tablespoons Fresh Parsley

Salt and Pepper to taste

Try 7 days free, then $12.99 / mo.

PREPARATION

  • 1

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

  • 2

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

  • 3

    Add minced garlic to the skillet and sauté for about 30 seconds until fragrant.

  • 4

    Place the tilapia fillets in the pan and cook for about 3-4 minutes on each side, or until the fish flakes easily with a fork.

  • 5

    Squeeze lemon juice over the tilapia during the last minute of cooking to infuse the flavors.

  • 6

    While the fish is cooking, heat the cooked brown rice in a small saucepan or microwave until warmed through.

  • 7

    Plate the fish alongside the brown rice and garnish with fresh parsley and additional lemon wedges if desired.

Lemon-Garlic Pan-Seared Tilapia with Fluffy Brown Rice

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

Lemon-Garlic Pan-Seared Tilapia with Fluffy Brown Rice

YOUR SOLIN GENERATED RECIPE

Lemon-Garlic Pan-Seared Tilapia with Fluffy Brown Rice

A vibrant, light dish featuring tender pan-seared tilapia infused with zesty lemon and aromatic garlic, paired with a serving of fluffy brown rice. This recipe delights your palate with fresh herbs and a touch of olive oil, making it both healthy and satisfying for a balanced meal.

NUTRITION

285kcal
Protein
29g
Fat
8.2g
Carbs
25.3g

SERVINGS

1 serving

INGREDIENTS

6 ounces Tilapia Fillet

1/2 cup Cooked Brown Rice

1 teaspoon Olive Oil

2 medium Lemon wedges

2 cloves Garlic

2 tablespoons Fresh Parsley

Salt and Pepper to taste

PREPARATION

  • 1

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

  • 2

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

  • 3

    Add minced garlic to the skillet and sauté for about 30 seconds until fragrant.

  • 4

    Place the tilapia fillets in the pan and cook for about 3-4 minutes on each side, or until the fish flakes easily with a fork.

  • 5

    Squeeze lemon juice over the tilapia during the last minute of cooking to infuse the flavors.

  • 6

    While the fish is cooking, heat the cooked brown rice in a small saucepan or microwave until warmed through.

  • 7

    Plate the fish alongside the brown rice and garnish with fresh parsley and additional lemon wedges if desired.