Lemon-Garlic Pan-Seared Tuna with Fresh Roasted Asparagus and Brown Rice

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

Lemon-Garlic Pan-Seared Tuna with Fresh Roasted Asparagus and Brown Rice

YOUR SOLIN GENERATED RECIPE

Lemon-Garlic Pan-Seared Tuna with Fresh Roasted Asparagus and Brown Rice

Enjoy a flavorful seared tuna dish elevated by a zesty lemon-garlic sauce, paired with tender roasted asparagus and a serving of hearty brown rice. Lightly cooked in olive oil and seasonings, this balanced meal is designed to deliver freshness, brightness, and satisfying textures in every bite.

Try 7 days free, then $12.99 / mo.

NUTRITION

397kcal
Protein
33.9g
Fat
16.2g
Carbs
30.3g

SERVINGS

1 serving

INGREDIENTS

4 oz Tuna Steak

1 cup Asparagus

0.5 cup Brown Rice

1 tbsp Olive Oil

1 tbsp Lemon Juice

1 Garlic clove

Salt and Pepper to taste

Try 7 days free, then $12.99 / mo.

PREPARATION

  • 1

    Preheat your oven to 400°F. Toss the asparagus with a drizzle of olive oil, salt, and pepper, and spread them out on a baking tray.

  • 2

    Roast the asparagus in the preheated oven for about 10-12 minutes until tender and slightly crisp at the edges.

  • 3

    While the asparagus is roasting, heat a non-stick skillet over medium-high heat. Add the remaining olive oil and once hot, add the tuna steak.

  • 4

    Sear the tuna for about 2-3 minutes per side, depending on thickness, so that the center remains slightly rare.

  • 5

    In the last minute of cooking, add minced garlic to the pan and drizzle lemon juice over the tuna, allowing the flavors to meld.

  • 6

    Warm the pre-cooked brown rice (or cook it as directed if using uncooked rice earlier) to be served alongside your tuna and asparagus.

  • 7

    Plate the seared tuna with a side of roasted asparagus and brown rice. Season with a bit more salt and pepper if needed, and serve immediately.

Lemon-Garlic Pan-Seared Tuna with Fresh Roasted Asparagus and Brown Rice

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

Lemon-Garlic Pan-Seared Tuna with Fresh Roasted Asparagus and Brown Rice

YOUR SOLIN GENERATED RECIPE

Lemon-Garlic Pan-Seared Tuna with Fresh Roasted Asparagus and Brown Rice

Enjoy a flavorful seared tuna dish elevated by a zesty lemon-garlic sauce, paired with tender roasted asparagus and a serving of hearty brown rice. Lightly cooked in olive oil and seasonings, this balanced meal is designed to deliver freshness, brightness, and satisfying textures in every bite.

NUTRITION

397kcal
Protein
33.9g
Fat
16.2g
Carbs
30.3g

SERVINGS

1 serving

INGREDIENTS

4 oz Tuna Steak

1 cup Asparagus

0.5 cup Brown Rice

1 tbsp Olive Oil

1 tbsp Lemon Juice

1 Garlic clove

Salt and Pepper to taste

PREPARATION

  • 1

    Preheat your oven to 400°F. Toss the asparagus with a drizzle of olive oil, salt, and pepper, and spread them out on a baking tray.

  • 2

    Roast the asparagus in the preheated oven for about 10-12 minutes until tender and slightly crisp at the edges.

  • 3

    While the asparagus is roasting, heat a non-stick skillet over medium-high heat. Add the remaining olive oil and once hot, add the tuna steak.

  • 4

    Sear the tuna for about 2-3 minutes per side, depending on thickness, so that the center remains slightly rare.

  • 5

    In the last minute of cooking, add minced garlic to the pan and drizzle lemon juice over the tuna, allowing the flavors to meld.

  • 6

    Warm the pre-cooked brown rice (or cook it as directed if using uncooked rice earlier) to be served alongside your tuna and asparagus.

  • 7

    Plate the seared tuna with a side of roasted asparagus and brown rice. Season with a bit more salt and pepper if needed, and serve immediately.