Name: Lemon-Garlic Pan-Seared Tilapia with Fluffy Brown Rice and Roasted Broccoli
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 5 ounces Tilapia Fillet; 1/2 cup cooked Brown Rice; 1 cup roasted Broccoli; 1.5 teaspoons Olive Oil; 1 tablespoon Lemon Juice; 1 clove Garlic

Lemon-Garlic Pan-Seared Tilapia with Fluffy Brown Rice and Roasted Broccoli

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

YOUR SOLIN GENERATED RECIPE

Lemon-Garlic Pan-Seared Tilapia with Fluffy Brown Rice and Roasted Broccoli

Savor this bright and flavorful dish featuring delicately pan-seared tilapia enhanced with lemon and garlic, served alongside fluffy brown rice and perfectly roasted broccoli. A balanced meal that brings together zesty, savory, and nutty tones for a satisfying taste experience.

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NUTRITION

Protein

34.5g

Fat

11.6g

Carbs

36g

SERVINGS

1 serving

INGREDIENTS

5 ounces Tilapia Fillet

1/2 cup cooked Brown Rice

1 cup roasted Broccoli

1.5 teaspoons Olive Oil

1 tablespoon Lemon Juice

1 clove Garlic

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PREPARATION

1
Pat dry the tilapia fillet with a paper towel. Season with salt and pepper if desired.
2
Preheat a non-stick skillet over medium heat and add the olive oil.
3
Mince the garlic and add it to the skillet. Sauté briefly until fragrant.
4
Place the tilapia fillet into the skillet and sear for about 3 minutes on each side, or until the fish is opaque and flakes easily.
5
While the fish cooks, prepare the roasted broccoli. Toss broccoli florets with a touch of olive oil, salt, and pepper, and roast in a preheated oven at 425°F for about 15-20 minutes until tender and slightly charred.
6
Heat the pre-cooked brown rice if needed. Fluff with a fork.
7
Just before serving, squeeze fresh lemon juice over the tilapia for a bright finish.
8
Plate the tilapia alongside the brown rice and roasted broccoli. Enjoy your balanced, flavorful meal.