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 lemon and herbs, served with fluffy brown rice and tender broccoli florets with a bright citrus finish.

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NUTRITION

246kcal
Protein
19.5g
Fat
4.9g
Carbs
32.1g

SERVINGS

1 serving

INGREDIENTS

2.5 oz Tilapia Fillet

1/2 cup cooked Brown Rice

1 cup Broccoli florets

1/2 tsp Extra Virgin Olive Oil

1 tbsp Lemon Juice

Pinch of Salt, Pepper, and Garlic Powder

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PREPARATION

  • 1

    Pat the tilapia fillet dry with a paper towel and season both sides with salt, pepper, and garlic powder.

  • 2

    Heat the olive oil in a non-stick skillet over medium-high heat until shimmering.

  • 3

    Place the tilapia in the skillet and sear for 3 to 4 minutes per side until the fish is opaque and flakes easily with a fork.

  • 4

    While the fish cooks, steam the broccoli florets in a steamer basket over boiling water for about 5 minutes until vibrant green and tender-crisp.

  • 5

    Warm the pre-cooked brown rice in a small pot or microwave until heated through.

  • 6

    Plate the seared tilapia alongside the brown rice and steamed broccoli.

  • 7

    Drizzle the fresh lemon juice over the fish and vegetables just before serving for a bright, zesty finish.

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 lemon and herbs, served with fluffy brown rice and tender broccoli florets with a bright citrus finish.

NUTRITION

246kcal
Protein
19.5g
Fat
4.9g
Carbs
32.1g

SERVINGS

1 serving

INGREDIENTS

2.5 oz Tilapia Fillet

1/2 cup cooked Brown Rice

1 cup Broccoli florets

1/2 tsp Extra Virgin Olive Oil

1 tbsp Lemon Juice

Pinch of Salt, Pepper, and Garlic Powder

PREPARATION

  • 1

    Pat the tilapia fillet dry with a paper towel and season both sides with salt, pepper, and garlic powder.

  • 2

    Heat the olive oil in a non-stick skillet over medium-high heat until shimmering.

  • 3

    Place the tilapia in the skillet and sear for 3 to 4 minutes per side until the fish is opaque and flakes easily with a fork.

  • 4

    While the fish cooks, steam the broccoli florets in a steamer basket over boiling water for about 5 minutes until vibrant green and tender-crisp.

  • 5

    Warm the pre-cooked brown rice in a small pot or microwave until heated through.

  • 6

    Plate the seared tilapia alongside the brown rice and steamed broccoli.

  • 7

    Drizzle the fresh lemon juice over the fish and vegetables just before serving for a bright, zesty finish.