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 with a bright citrus finish.

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NUTRITION

241kcal
Protein
14.5g
Fat
6.6g
Carbs
32.4g

SERVINGS

1 serving

INGREDIENTS

1.5 ounces Tilapia Fillet

0.5 cup cooked Brown Rice

1 cup Broccoli Florets

1 teaspoon Avocado Oil

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PREPARATION

  • 1

    Prepare the brown rice according to package instructions or use pre-cooked rice warmed through.

  • 2

    Steam the broccoli florets in a steamer basket over boiling water for 5-7 minutes until tender-crisp and vibrant green.

  • 3

    Pat the tilapia fillet dry with a paper towel and season lightly with sea salt, black pepper, and garlic powder.

  • 4

    Heat the avocado 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

    Plate the seared tilapia next to the brown rice and steamed broccoli.

  • 7

    Finish with a squeeze of fresh lemon juice over the fish and vegetables for a bright flavor.

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 with a bright citrus finish.

NUTRITION

241kcal
Protein
14.5g
Fat
6.6g
Carbs
32.4g

SERVINGS

1 serving

INGREDIENTS

1.5 ounces Tilapia Fillet

0.5 cup cooked Brown Rice

1 cup Broccoli Florets

1 teaspoon Avocado Oil

PREPARATION

  • 1

    Prepare the brown rice according to package instructions or use pre-cooked rice warmed through.

  • 2

    Steam the broccoli florets in a steamer basket over boiling water for 5-7 minutes until tender-crisp and vibrant green.

  • 3

    Pat the tilapia fillet dry with a paper towel and season lightly with sea salt, black pepper, and garlic powder.

  • 4

    Heat the avocado 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

    Plate the seared tilapia next to the brown rice and steamed broccoli.

  • 7

    Finish with a squeeze of fresh lemon juice over the fish and vegetables for a bright flavor.