Pan-Seared Tilapia with Herb Rice and Roasted Asparagus

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

Pan-Seared Tilapia with Herb Rice and Roasted Asparagus

YOUR SOLIN GENERATED RECIPE

Pan-Seared Tilapia with Herb Rice and Roasted Asparagus

Savor a light and satisfying dinner featuring a delicately pan-seared tilapia fillet paired with fragrant herb-infused rice and tender roasted asparagus. A subtle touch of lemon and fresh parsley brighten this well-balanced plate, perfect for those seeking a clean, energizing meal.

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NUTRITION

499kcal
Protein
47.7g
Fat
9.9g
Carbs
55g

SERVINGS

1 serving

INGREDIENTS

5 oz Tilapia Fillet

1 cup cooked White Rice

1/2 cup Low-Fat Cottage Cheese

8 spears Asparagus

1 tsp Extra Virgin Olive Oil

1 clove Garlic

1/2 Lemon

2 tbsp Fresh Parsley

Salt and Pepper to taste

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PREPARATION

  • 1

    Preheat the oven to 425°F.

  • 2

    Rinse the asparagus and trim the tough ends. Toss the asparagus with half the olive oil, salt, and pepper. Spread them evenly on a baking sheet and roast for 10-12 minutes until tender and slightly caramelized.

  • 3

    Meanwhile, prepare the herb rice by heating the cooked rice in a small saucepan over low heat. Stir in finely chopped garlic (optional, lightly sautéed in a few drops of water if preferred), fresh parsley, and a squeeze of lemon juice. Fold in the low-fat cottage cheese gently off the heat to create a creamy texture with a fresh herb twist.

  • 4

    Season both sides of the tilapia fillet with salt and pepper. In a non-stick skillet over medium-high heat, add the remaining olive oil and sear the tilapia for about 3-4 minutes per side until the flesh is opaque and easily flakes with a fork.

  • 5

    Plate the tilapia with a generous serving of herb rice and arrange the roasted asparagus on the side. Garnish with additional parsley or a lemon wedge if desired, and serve immediately.

Pan-Seared Tilapia with Herb Rice and Roasted Asparagus

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

Pan-Seared Tilapia with Herb Rice and Roasted Asparagus

YOUR SOLIN GENERATED RECIPE

Pan-Seared Tilapia with Herb Rice and Roasted Asparagus

Savor a light and satisfying dinner featuring a delicately pan-seared tilapia fillet paired with fragrant herb-infused rice and tender roasted asparagus. A subtle touch of lemon and fresh parsley brighten this well-balanced plate, perfect for those seeking a clean, energizing meal.

NUTRITION

499kcal
Protein
47.7g
Fat
9.9g
Carbs
55g

SERVINGS

1 serving

INGREDIENTS

5 oz Tilapia Fillet

1 cup cooked White Rice

1/2 cup Low-Fat Cottage Cheese

8 spears Asparagus

1 tsp Extra Virgin Olive Oil

1 clove Garlic

1/2 Lemon

2 tbsp Fresh Parsley

Salt and Pepper to taste

PREPARATION

  • 1

    Preheat the oven to 425°F.

  • 2

    Rinse the asparagus and trim the tough ends. Toss the asparagus with half the olive oil, salt, and pepper. Spread them evenly on a baking sheet and roast for 10-12 minutes until tender and slightly caramelized.

  • 3

    Meanwhile, prepare the herb rice by heating the cooked rice in a small saucepan over low heat. Stir in finely chopped garlic (optional, lightly sautéed in a few drops of water if preferred), fresh parsley, and a squeeze of lemon juice. Fold in the low-fat cottage cheese gently off the heat to create a creamy texture with a fresh herb twist.

  • 4

    Season both sides of the tilapia fillet with salt and pepper. In a non-stick skillet over medium-high heat, add the remaining olive oil and sear the tilapia for about 3-4 minutes per side until the flesh is opaque and easily flakes with a fork.

  • 5

    Plate the tilapia with a generous serving of herb rice and arrange the roasted asparagus on the side. Garnish with additional parsley or a lemon wedge if desired, and serve immediately.