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-crisp steamed broccoli.

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NUTRITION

171kcal
Protein
12.3g
Fat
6.1g
Carbs
18.2g

SERVINGS

1 serving

INGREDIENTS

1.6 ounces Tilapia Fillet

1/4 cup cooked Brown Rice

1/2 cup steamed Broccoli florets

1 teaspoon Avocado Oil

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PREPARATION

  • 1

    Pat the tilapia fillet dry and season both sides with a pinch of sea salt, black pepper, and garlic powder.

  • 2

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

  • 3

    Place the tilapia in the skillet and sear for 2-3 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 over boiling water for 4-5 minutes until bright green and tender-crisp.

  • 5

    Warm the pre-cooked brown rice in a small saucepan or microwave until fluffy.

  • 6

    Plate the seared tilapia alongside the brown rice and steamed broccoli, finishing the fish with a fresh squeeze of lemon juice.

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-crisp steamed broccoli.

NUTRITION

171kcal
Protein
12.3g
Fat
6.1g
Carbs
18.2g

SERVINGS

1 serving

INGREDIENTS

1.6 ounces Tilapia Fillet

1/4 cup cooked Brown Rice

1/2 cup steamed Broccoli florets

1 teaspoon Avocado Oil

PREPARATION

  • 1

    Pat the tilapia fillet dry and season both sides with a pinch of sea salt, black pepper, and garlic powder.

  • 2

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

  • 3

    Place the tilapia in the skillet and sear for 2-3 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 over boiling water for 4-5 minutes until bright green and tender-crisp.

  • 5

    Warm the pre-cooked brown rice in a small saucepan or microwave until fluffy.

  • 6

    Plate the seared tilapia alongside the brown rice and steamed broccoli, finishing the fish with a fresh squeeze of lemon juice.