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: 1.75 oz Tilapia Fillet; 0.5 cup Cooked Brown Rice; 1 cup Broccoli Florets; 1 tbsp Extra Virgin Olive Oil

Nutrition

Per serving

306 calories

Protein: 15g; 19% of calories
Carbs: 29g; 36% of calories
Fat: 16g; 44% of calories

Ingredients

4 items

1¾ oz Tilapia Fillet
½ cup Cooked Brown Rice
1 cup Broccoli Florets
1 tbsp Extra Virgin Olive Oil

Instructions

Prep 10 min · Cook 30 min

Steam the broccoli florets until tender-crisp and bright green.
Heat the olive oil in a non-stick skillet over medium-high heat.
Pat the tilapia dry and season with salt, pepper, and lemon juice.
Sear the tilapia for about 2 minutes per side until the edges are golden and the fish flakes easily.
Fluff the pre-cooked brown rice and plate it with the fish and broccoli.

This recipe was made by Solin

Get a whole week of meals like this, planned for you

Solin builds your meal plan around your calories and protein, with recipes like this one for every meal.

7 days free, then $12.99/mo.

Or try the free 7-day meal planner

More dinner recipes

All recipes

Pan-Crisped Daggers with Herb Butter and Steamed Buckwheat
374 cal · 15g protein
Herb-Roasted Chicken Breast with Steamed Broccoli and Quinoa
328 cal · 13g protein
Seared Salmon with Roasted Broccoli and Sweet Potato
334 cal · 22g protein
Tofu and kale stir fry
408 cal · 23g protein