Seared Tilapia with Steamed Broccoli

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

Seared Tilapia with Steamed Broccoli

YOUR SOLIN GENERATED RECIPE

Seared Tilapia with Steamed Broccoli

Pan-seared tilapia fillet served with vibrant steamed broccoli and a jammy soft-boiled egg, finished with a squeeze of fresh lemon.

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NUTRITION

184kcal
Protein
17.2g
Fat
10.3g
Carbs
6.8g

SERVINGS

1 serving

INGREDIENTS

1.5 ounces Tilapia Fillet

1 cup Broccoli Florets

1 Large Egg

1 teaspoon Extra Virgin Olive Oil

1 teaspoon Lemon Juice

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PREPARATION

  • 1

    Bring a small pot of water to a boil, carefully lower in the egg, and cook for 6.5 minutes before transferring to an ice bath to stop the cooking.

  • 2

    Place broccoli florets in a steamer basket over boiling water and steam for 4-5 minutes until tender-crisp and bright green.

  • 3

    Pat the tilapia fillet dry with a paper towel and season lightly with salt and pepper.

  • 4

    Heat the olive oil in a non-stick skillet over medium-high heat and sear the tilapia for 2-3 minutes per side until golden and cooked through.

  • 5

    Gently peel the cooled egg and slice it in half to reveal the jammy center.

  • 6

    Arrange the seared tilapia on a plate alongside the steamed broccoli and egg halves, then finish with a fresh squeeze of lemon juice.

Seared Tilapia with Steamed Broccoli

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

Seared Tilapia with Steamed Broccoli

YOUR SOLIN GENERATED RECIPE

Seared Tilapia with Steamed Broccoli

Pan-seared tilapia fillet served with vibrant steamed broccoli and a jammy soft-boiled egg, finished with a squeeze of fresh lemon.

NUTRITION

184kcal
Protein
17.2g
Fat
10.3g
Carbs
6.8g

SERVINGS

1 serving

INGREDIENTS

1.5 ounces Tilapia Fillet

1 cup Broccoli Florets

1 Large Egg

1 teaspoon Extra Virgin Olive Oil

1 teaspoon Lemon Juice

PREPARATION

  • 1

    Bring a small pot of water to a boil, carefully lower in the egg, and cook for 6.5 minutes before transferring to an ice bath to stop the cooking.

  • 2

    Place broccoli florets in a steamer basket over boiling water and steam for 4-5 minutes until tender-crisp and bright green.

  • 3

    Pat the tilapia fillet dry with a paper towel and season lightly with salt and pepper.

  • 4

    Heat the olive oil in a non-stick skillet over medium-high heat and sear the tilapia for 2-3 minutes per side until golden and cooked through.

  • 5

    Gently peel the cooled egg and slice it in half to reveal the jammy center.

  • 6

    Arrange the seared tilapia on a plate alongside the steamed broccoli and egg halves, then finish with a fresh squeeze of lemon juice.