Name: Seared Tilapia with Steamed Broccoli and Lemon Brown Rice
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 1.5 ounces Tilapia Fillet; 3/4 cup cooked Brown Rice; 1 cup steamed Broccoli florets; 2 teaspoons Extra Virgin Olive Oil; 1/2 Lemon (zested and juiced)

Seared Tilapia with Steamed Broccoli and Lemon Brown Rice

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

YOUR SOLIN GENERATED RECIPE

Seared Tilapia with Steamed Broccoli and Lemon Brown Rice

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

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NUTRITION

Protein

16g

Fat

11.6g

Carbs

44g

SERVINGS

1 serving

INGREDIENTS

1.5 ounces Tilapia Fillet

3/4 cup cooked Brown Rice

1 cup steamed Broccoli florets

2 teaspoons Extra Virgin Olive Oil

1/2 Lemon (zested and juiced)

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PREPARATION

1
Prepare the brown rice according to package instructions, then fluff with fresh lemon zest and a squeeze of lemon juice.
2
Steam the broccoli florets in a steamer basket over boiling water for about 5 minutes until tender-crisp and vibrant green.
3
Pat the tilapia fillet dry with a paper towel and season lightly with sea salt and black pepper.
4
Heat the olive oil in a non-stick skillet over medium-high heat.
5
Sear the tilapia for 2-3 minutes per side until the fish is opaque and develops a light golden crust.
6
Serve the seared tilapia over the lemon rice with the steamed broccoli on the side.