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 satisfying dinner featuring delicately seared tilapia, perfectly steamed broccoli, and fluffy brown rice, finished with a drizzle of olive oil for a gentle boost of healthy fat and flavor. This balanced meal is designed to provide a modest protein hit while delivering a nourishing blend of carbohydrates and healthy fats.

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NUTRITION

296kcal
Protein
12.3g
Fat
15.5g
Carbs
29g

SERVINGS

1 serving

INGREDIENTS

1 oz Tilapia Fillet

1 cup Steamed Broccoli

1/2 cup Brown Rice, cooked

1 tbsp Olive Oil

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PREPARATION

  • 1

    Season the tilapia lightly with salt and pepper.

  • 2

    Heat a non-stick skillet over medium-high heat. Once hot, add the tilapia fillet and sear for about 2-3 minutes on each side until just cooked through.

  • 3

    Meanwhile, steam the broccoli until tender, about 4-5 minutes.

  • 4

    If not already prepared, cook the brown rice according to package instructions, then measure out 1/2 cup.

  • 5

    Plate the seared tilapia alongside the steamed broccoli and brown rice. Drizzle the olive oil over the rice and broccoli for added flavor.

  • 6

    Serve immediately while warm.

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 satisfying dinner featuring delicately seared tilapia, perfectly steamed broccoli, and fluffy brown rice, finished with a drizzle of olive oil for a gentle boost of healthy fat and flavor. This balanced meal is designed to provide a modest protein hit while delivering a nourishing blend of carbohydrates and healthy fats.

NUTRITION

296kcal
Protein
12.3g
Fat
15.5g
Carbs
29g

SERVINGS

1 serving

INGREDIENTS

1 oz Tilapia Fillet

1 cup Steamed Broccoli

1/2 cup Brown Rice, cooked

1 tbsp Olive Oil

PREPARATION

  • 1

    Season the tilapia lightly with salt and pepper.

  • 2

    Heat a non-stick skillet over medium-high heat. Once hot, add the tilapia fillet and sear for about 2-3 minutes on each side until just cooked through.

  • 3

    Meanwhile, steam the broccoli until tender, about 4-5 minutes.

  • 4

    If not already prepared, cook the brown rice according to package instructions, then measure out 1/2 cup.

  • 5

    Plate the seared tilapia alongside the steamed broccoli and brown rice. Drizzle the olive oil over the rice and broccoli for added flavor.

  • 6

    Serve immediately while warm.