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 garlic and lemon, served alongside nutty brown rice and tender broccoli florets for a light, citrusy finish.

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NUTRITION

229kcal
Protein
21.5g
Fat
6.8g
Carbs
22.3g

SERVINGS

1 serving

INGREDIENTS

3 ounces Tilapia Fillet

1/3 cup cooked Brown Rice

1 cup Broccoli florets

1 teaspoon Extra Virgin Olive Oil

1 tablespoon Lemon Juice

Garlic powder, salt, and pepper to taste

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PREPARATION

  • 1

    Prepare the brown rice according to package instructions and set aside.

  • 2

    Steam the broccoli florets over boiling water for 5-7 minutes until tender-crisp.

  • 3

    Pat the tilapia fillet dry with a paper towel and season both sides with garlic powder, salt, and pepper.

  • 4

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

  • 5

    Place the tilapia in the skillet and sear for 2-3 minutes per side until the fish is opaque and flakes easily with a fork.

  • 6

    Remove the skillet from heat and drizzle fresh lemon juice over the fish.

  • 7

    Plate the seared tilapia with the brown rice and steamed broccoli.

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 garlic and lemon, served alongside nutty brown rice and tender broccoli florets for a light, citrusy finish.

NUTRITION

229kcal
Protein
21.5g
Fat
6.8g
Carbs
22.3g

SERVINGS

1 serving

INGREDIENTS

3 ounces Tilapia Fillet

1/3 cup cooked Brown Rice

1 cup Broccoli florets

1 teaspoon Extra Virgin Olive Oil

1 tablespoon Lemon Juice

Garlic powder, salt, and pepper to taste

PREPARATION

  • 1

    Prepare the brown rice according to package instructions and set aside.

  • 2

    Steam the broccoli florets over boiling water for 5-7 minutes until tender-crisp.

  • 3

    Pat the tilapia fillet dry with a paper towel and season both sides with garlic powder, salt, and pepper.

  • 4

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

  • 5

    Place the tilapia in the skillet and sear for 2-3 minutes per side until the fish is opaque and flakes easily with a fork.

  • 6

    Remove the skillet from heat and drizzle fresh lemon juice over the fish.

  • 7

    Plate the seared tilapia with the brown rice and steamed broccoli.