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

Pan-seared tilapia seasoned with lemon and garlic, served with nutty brown rice and vibrant steamed broccoli for a light, flaky finish.

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NUTRITION

192kcal
Protein
16.9g
Fat
4.4g
Carbs
24.1g

SERVINGS

1 serving

INGREDIENTS

2 ounces Tilapia Fillet

1/3 cup Cooked Brown Rice

1.5 cups Broccoli Florets

0.5 teaspoon Extra Virgin Olive Oil

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PREPARATION

  • 1

    Season the tilapia fillet with a pinch of sea salt, black pepper, and garlic powder.

  • 2

    Heat the olive oil in a non-stick skillet over medium-high heat.

  • 3

    Sear the tilapia for 2 to 3 minutes per side until the fish is opaque and easily flakes with a fork.

  • 4

    While the fish cooks, steam the broccoli florets in a steamer basket for 4 to 5 minutes until tender-crisp.

  • 5

    Warm the pre-cooked brown rice and plate it alongside the seared fish and steamed vegetables.

  • 6

    Finish with a fresh squeeze of lemon juice over the tilapia for a bright, zesty aroma.

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

Pan-seared tilapia seasoned with lemon and garlic, served with nutty brown rice and vibrant steamed broccoli for a light, flaky finish.

NUTRITION

192kcal
Protein
16.9g
Fat
4.4g
Carbs
24.1g

SERVINGS

1 serving

INGREDIENTS

2 ounces Tilapia Fillet

1/3 cup Cooked Brown Rice

1.5 cups Broccoli Florets

0.5 teaspoon Extra Virgin Olive Oil

PREPARATION

  • 1

    Season the tilapia fillet with a pinch of sea salt, black pepper, and garlic powder.

  • 2

    Heat the olive oil in a non-stick skillet over medium-high heat.

  • 3

    Sear the tilapia for 2 to 3 minutes per side until the fish is opaque and easily flakes with a fork.

  • 4

    While the fish cooks, steam the broccoli florets in a steamer basket for 4 to 5 minutes until tender-crisp.

  • 5

    Warm the pre-cooked brown rice and plate it alongside the seared fish and steamed vegetables.

  • 6

    Finish with a fresh squeeze of lemon juice over the tilapia for a bright, zesty aroma.