Name: Crispy Baked Fish with Fluffy Brown Rice
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 5 oz Tilapia Fillet; 1/4 cup Panko Breadcrumbs; 1 large Egg White; 1 tsp Olive Oil Spray; 1 cup Cooked Brown Rice; 1 tbsp Lemon Zest & Fresh Herbs; Salt and Pepper to taste

Crispy Baked Fish with Fluffy Brown Rice

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

YOUR SOLIN GENERATED RECIPE

Crispy Baked Fish with Fluffy Brown Rice

Enjoy a perfectly crisp, oven-baked fish fillet paired with light and fluffy brown rice, accented with a bright lemon zest and herb seasoning for a delightful, balanced meal.

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NUTRITION

Protein

40.1g

Fat

9.1g

Carbs

59.2g

SERVINGS

1 serving

INGREDIENTS

5 oz Tilapia Fillet

1/4 cup Panko Breadcrumbs

1 large Egg White

1 tsp Olive Oil Spray

1 cup Cooked Brown Rice

1 tbsp Lemon Zest & Fresh Herbs

Salt and Pepper to taste

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PREPARATION

1
Preheat your oven to 400°F and line a baking sheet with parchment paper.
2
Pat the tilapia fillet dry and season it with salt, pepper, and lemon zest with fresh herbs.
3
In a small bowl, whisk the egg white until slightly frothy.
4
Dip the fish fillet into the egg white to coat, then dredge evenly in panko breadcrumbs.
5
Place the coated fish on the prepared baking sheet, spray lightly with olive oil spray to aid in crisping.
6
Bake in the preheated oven for 12-15 minutes or until the fish flakes easily and the panko is golden and crispy.
7
While the fish is baking, prepare your cooked brown rice if not already done, warming it gently if needed.
8
Plate the crispy baked fish alongside a serving of fluffy brown rice and garnish with additional lemon zest and herbs if desired.