Seared Tilapia with Steamed Broccoli and Lemon 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 Lemon Rice

YOUR SOLIN GENERATED RECIPE

Seared Tilapia with Steamed Broccoli and Lemon Rice

Pan-seared tilapia fillet served over zesty lemon-infused white rice with a side of tender steamed broccoli, finished with a bright squeeze of citrus.

Try 7 days free, then $12.99 / mo.

NUTRITION

257kcal
Protein
16.9g
Fat
8.6g
Carbs
29.2g

SERVINGS

1 serving

INGREDIENTS

2.25 ounces Tilapia Fillet

0.5 cup Cooked White Rice

0.5 cup Broccoli Florets

1.5 teaspoons Olive Oil

1 tablespoon Lemon Juice

Try 7 days free, then $12.99 / mo.

PREPARATION

  • 1

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

  • 2

    Heat 1 teaspoon of olive oil in a non-stick skillet over medium-high heat.

  • 3

    Place the tilapia in the skillet and sear for 3-4 minutes per side until golden and flaky.

  • 4

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

  • 5

    In a small bowl, fluff the warm cooked white rice with the remaining 0.5 teaspoon of olive oil and the fresh lemon juice.

  • 6

    Plate the lemon rice, top with the seared tilapia fillet, and serve alongside the vibrant steamed broccoli.

Seared Tilapia with Steamed Broccoli and Lemon 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 Lemon Rice

YOUR SOLIN GENERATED RECIPE

Seared Tilapia with Steamed Broccoli and Lemon Rice

Pan-seared tilapia fillet served over zesty lemon-infused white rice with a side of tender steamed broccoli, finished with a bright squeeze of citrus.

NUTRITION

257kcal
Protein
16.9g
Fat
8.6g
Carbs
29.2g

SERVINGS

1 serving

INGREDIENTS

2.25 ounces Tilapia Fillet

0.5 cup Cooked White Rice

0.5 cup Broccoli Florets

1.5 teaspoons Olive Oil

1 tablespoon Lemon Juice

PREPARATION

  • 1

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

  • 2

    Heat 1 teaspoon of olive oil in a non-stick skillet over medium-high heat.

  • 3

    Place the tilapia in the skillet and sear for 3-4 minutes per side until golden and flaky.

  • 4

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

  • 5

    In a small bowl, fluff the warm cooked white rice with the remaining 0.5 teaspoon of olive oil and the fresh lemon juice.

  • 6

    Plate the lemon rice, top with the seared tilapia fillet, and serve alongside the vibrant steamed broccoli.