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

Enjoy a light yet flavorful dinner featuring delicate seared tilapia, perfectly steamed broccoli, and fluffy brown rice drizzled with a hint of olive oil for added richness. This clean eating meal is designed to deliver precise macronutrients for a satisfying, nutritious dining experience.

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NUTRITION

261kcal
Protein
19.1g
Fat
7.2g
Carbs
33.8g

SERVINGS

1 serving

INGREDIENTS

2.5 ounces Tilapia Fillet

1 cup Broccoli

1/2 cup cooked Brown Rice

1 teaspoon Olive Oil

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PREPARATION

  • 1

    Pat the tilapia fillet dry with a paper towel.

  • 2

    Heat a non-stick skillet over medium-high heat. Once hot, add the tilapia, season lightly with salt and pepper, and sear for about 2-3 minutes per side until the fish is opaque and flakes easily.

  • 3

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

  • 4

    Prepare the brown rice as per package instructions if not already cooked.

  • 5

    To finish, plate the tilapia alongside the steamed broccoli and brown rice, then drizzle the olive oil over the broccoli and rice for added flavor.

  • 6

    Serve immediately and enjoy your well-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

Enjoy a light yet flavorful dinner featuring delicate seared tilapia, perfectly steamed broccoli, and fluffy brown rice drizzled with a hint of olive oil for added richness. This clean eating meal is designed to deliver precise macronutrients for a satisfying, nutritious dining experience.

NUTRITION

261kcal
Protein
19.1g
Fat
7.2g
Carbs
33.8g

SERVINGS

1 serving

INGREDIENTS

2.5 ounces Tilapia Fillet

1 cup Broccoli

1/2 cup cooked Brown Rice

1 teaspoon Olive Oil

PREPARATION

  • 1

    Pat the tilapia fillet dry with a paper towel.

  • 2

    Heat a non-stick skillet over medium-high heat. Once hot, add the tilapia, season lightly with salt and pepper, and sear for about 2-3 minutes per side until the fish is opaque and flakes easily.

  • 3

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

  • 4

    Prepare the brown rice as per package instructions if not already cooked.

  • 5

    To finish, plate the tilapia alongside the steamed broccoli and brown rice, then drizzle the olive oil over the broccoli and rice for added flavor.

  • 6

    Serve immediately and enjoy your well-balanced dinner.