Lemon-Herb Crusted Pan Seared Tilapia with Sautéed Spinach, Cherry Tomatoes, and Quinoa

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

Lemon-Herb Crusted Pan Seared Tilapia with Sautéed Spinach, Cherry Tomatoes, and Quinoa

YOUR SOLIN GENERATED RECIPE

Lemon-Herb Crusted Pan Seared Tilapia with Sautéed Spinach, Cherry Tomatoes, and Quinoa

Enjoy a light yet fulfilling meal featuring a perfectly pan-seared tilapia fillet with a zesty lemon-herb crust, paired with a warm bed of sautéed spinach and cherry tomatoes alongside fluffy quinoa. This dish delivers a fresh burst of citrus and herb flavors balanced with wholesome vegetables and grain, making it a delightful and nutritious option for any meal.

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NUTRITION

373kcal
Protein
38g
Fat
14.2g
Carbs
27.1g

SERVINGS

1 serving

INGREDIENTS

5 oz Tilapia Fillet

1/2 Fresh Lemon

1 tbsp Fresh Parsley (chopped)

1 tsp Fresh Thyme (chopped)

1 tsp Olive Oil (for tilapia)

1 cup Fresh Spinach

1 tsp Olive Oil (for spinach)

1/2 cup Cherry Tomatoes

1/2 cup Cooked Quinoa

Salt & Pepper to taste

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PREPARATION

  • 1

    Pat the tilapia fillet dry and season lightly with salt and pepper.

  • 2

    In a small bowl, combine the zest of half a lemon, chopped parsley, and chopped thyme.

  • 3

    Sprinkle the herb mixture evenly over both sides of the tilapia fillet.

  • 4

    Heat 1 teaspoon of olive oil in a non-stick pan over medium-high heat.

  • 5

    Place the tilapia in the pan and sear for about 3-4 minutes per side, or until the fish flakes easily with a fork.

  • 6

    While the tilapia cooks, heat another pan and add 1 teaspoon of olive oil. Sauté the fresh spinach and cherry tomatoes over medium heat until the spinach wilts and the tomatoes soften slightly, about 2-3 minutes. Season with a pinch of salt and pepper.

  • 7

    Reheat or prepare cooked quinoa according to package instructions if not done already.

  • 8

    Serve the lemon-herb crusted tilapia on a bed of quinoa, accompanied by the sautéed spinach and cherry tomatoes. Drizzle any remaining pan juices over the top for added flavor.

Lemon-Herb Crusted Pan Seared Tilapia with Sautéed Spinach, Cherry Tomatoes, and Quinoa

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

Lemon-Herb Crusted Pan Seared Tilapia with Sautéed Spinach, Cherry Tomatoes, and Quinoa

YOUR SOLIN GENERATED RECIPE

Lemon-Herb Crusted Pan Seared Tilapia with Sautéed Spinach, Cherry Tomatoes, and Quinoa

Enjoy a light yet fulfilling meal featuring a perfectly pan-seared tilapia fillet with a zesty lemon-herb crust, paired with a warm bed of sautéed spinach and cherry tomatoes alongside fluffy quinoa. This dish delivers a fresh burst of citrus and herb flavors balanced with wholesome vegetables and grain, making it a delightful and nutritious option for any meal.

NUTRITION

373kcal
Protein
38g
Fat
14.2g
Carbs
27.1g

SERVINGS

1 serving

INGREDIENTS

5 oz Tilapia Fillet

1/2 Fresh Lemon

1 tbsp Fresh Parsley (chopped)

1 tsp Fresh Thyme (chopped)

1 tsp Olive Oil (for tilapia)

1 cup Fresh Spinach

1 tsp Olive Oil (for spinach)

1/2 cup Cherry Tomatoes

1/2 cup Cooked Quinoa

Salt & Pepper to taste

PREPARATION

  • 1

    Pat the tilapia fillet dry and season lightly with salt and pepper.

  • 2

    In a small bowl, combine the zest of half a lemon, chopped parsley, and chopped thyme.

  • 3

    Sprinkle the herb mixture evenly over both sides of the tilapia fillet.

  • 4

    Heat 1 teaspoon of olive oil in a non-stick pan over medium-high heat.

  • 5

    Place the tilapia in the pan and sear for about 3-4 minutes per side, or until the fish flakes easily with a fork.

  • 6

    While the tilapia cooks, heat another pan and add 1 teaspoon of olive oil. Sauté the fresh spinach and cherry tomatoes over medium heat until the spinach wilts and the tomatoes soften slightly, about 2-3 minutes. Season with a pinch of salt and pepper.

  • 7

    Reheat or prepare cooked quinoa according to package instructions if not done already.

  • 8

    Serve the lemon-herb crusted tilapia on a bed of quinoa, accompanied by the sautéed spinach and cherry tomatoes. Drizzle any remaining pan juices over the top for added flavor.