Name: Seared Tilapia with Steamed Green Beans and Brown Rice
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 6 ounces Tilapia Fillet; 1/2 cup Cooked Brown Rice; 1 cup Green Beans; 2 teaspoons Extra Virgin Olive Oil; 1 clove Garlic; 1 tablespoon Lemon Juice

Seared Tilapia with Steamed Green Beans and 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 Green Beans and Brown Rice

Pan-seared tilapia fillets seasoned with garlic and lemon, served over fluffy brown rice with a side of snappy steamed green beans.

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NUTRITION

Protein

38.8g

Fat

12.9g

Carbs

31.7g

SERVINGS

1 serving

INGREDIENTS

6 ounces Tilapia Fillet

1/2 cup Cooked Brown Rice

1 cup Green Beans

2 teaspoons Extra Virgin Olive Oil

1 clove Garlic

1 tablespoon Lemon Juice

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PREPARATION

1
Pat the tilapia fillets dry with a paper towel and season both sides with salt, pepper, and minced garlic.
2
Place a steamer basket over boiling water and steam the green beans for 5 to 7 minutes until they are bright green and snappy.
3
Heat the olive oil in a large non-stick skillet over medium-high heat.
4
Add the tilapia to the skillet and sear for 3 to 4 minutes per side until the fish is golden brown and flakes easily with a fork.
5
Warm the pre-cooked brown rice and fluff it with a fork.
6
Plate the brown rice and green beans alongside the tilapia.
7
Drizzle fresh lemon juice over the fish and vegetables just before serving.