Name: Baked Tilapia with Seared Broccoli and Rice
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 8 oz Tilapia fillets; 0.5 cup Cooked brown rice; 1.5 cup Broccoli florets; 1 tbsp Olive oil; 1 tbsp Lemon juice; 0.5 tsp Garlic powder; 0.5 tsp Onion powder; 0.25 tsp Smoked paprika; 0.25 tsp Sea salt; 0.25 tsp Black pepper

Baked Tilapia with Seared Broccoli and Rice

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

YOUR SOLIN GENERATED RECIPE

Baked Tilapia with Seared Broccoli and Rice

Tender tilapia fillets baked with aromatic spices and lemon, paired with crisp-tender seared broccoli and fluffy brown rice for a zesty and wholesome meal.

Try 7 days free, then $12.99 / mo.

NUTRITION

Protein

53.8g

Fat

20g

Carbs

36.3g

SERVINGS

1 serving

INGREDIENTS

8 oz Tilapia fillets

0.5 cup Cooked brown rice

1.5 cup Broccoli florets

1 tbsp Olive oil

1 tbsp Lemon juice

0.5 tsp Garlic powder

0.5 tsp Onion powder

0.25 tsp Smoked paprika

0.25 tsp Sea salt

0.25 tsp Black pepper

Try 7 days free, then $12.99 / mo.

PREPARATION

1
Preheat your oven to 400°F and line a baking sheet with parchment paper for easy cleanup.
2
Pat the tilapia fillets dry with a paper towel and season both sides evenly with garlic powder, onion powder, smoked paprika, sea salt, and black pepper.
3
Place the seasoned tilapia on the prepared baking sheet, drizzle with half of the olive oil and the lemon juice, then bake for 12 to 15 minutes until the fish is opaque and flakes easily with a fork.
4
While the fish is baking, heat the remaining olive oil in a large skillet over medium-high heat.
5
Add the broccoli florets to the skillet and sear for 5 to 7 minutes, stirring occasionally, until they are bright green with charred, crispy edges.
6
Warm the pre-cooked brown rice in a small saucepan or microwave until steaming.
7
Plate the baked tilapia alongside the seared broccoli and fluffy brown rice, garnishing with an extra squeeze of lemon if desired.