Name: Seared Tilapia with Steamed Broccoli and Brown Rice
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 2.5 ounces Tilapia Fillet; 0.5 cup Cooked Brown Rice; 1 cup Steamed Broccoli; 1.5 teaspoons Olive Oil; 0.5 Lemon

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.

YOUR SOLIN GENERATED RECIPE

Seared Tilapia with Steamed Broccoli and Brown Rice

Pan-seared tilapia served over fluffy brown rice and tender steamed broccoli, finished with a squeeze of fresh lemon for a bright, citrusy zing.

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NUTRITION

Protein

20.6g

Fat

9.8g

Carbs

36g

SERVINGS

1 serving

INGREDIENTS

2.5 ounces Tilapia Fillet

0.5 cup Cooked Brown Rice

1 cup Steamed Broccoli

1.5 teaspoons Olive Oil

0.5 Lemon

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PREPARATION

1
Cook the brown rice according to the package directions until fluffy and tender.
2
Steam the broccoli florets in a steamer basket over boiling water until they are vibrant green and tender-crisp.
3
Pat the tilapia fillet dry with a paper towel and season both sides lightly with sea salt and black pepper.
4
Heat the olive oil in a non-stick skillet over medium-high heat until shimmering.
5
Carefully place the tilapia in the skillet and sear for approximately 3 minutes per side until the edges are golden and the fish flakes easily with a fork.
6
Plate the seared tilapia alongside the brown rice and steamed broccoli.
7
Finish the dish with a fresh squeeze of lemon juice over the fish and vegetables before serving.