Herb-Crusted Pan Seared Tilapia with Roasted Broccoli

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

Herb-Crusted Pan Seared Tilapia with Roasted Broccoli

YOUR SOLIN GENERATED RECIPE

Herb-Crusted Pan Seared Tilapia with Roasted Broccoli

Savor the delicate flavors of pan seared tilapia accented with fresh herbs and a touch of lemon, perfectly paired with roasted broccoli tossed in olive oil and garlic. A light yet satisfying dish that delivers a balanced profile for a healthy dinner.

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NUTRITION

328kcal
Protein
41.3g
Fat
13.6g
Carbs
14.1g

SERVINGS

1 serving

INGREDIENTS

5 ounces Tilapia Fillet

1 cup Broccoli Florets

2 teaspoons Olive Oil

1 teaspoon Fresh Lemon Zest

1 tablespoon Fresh Parsley, chopped

1/4 teaspoon Garlic Powder

Salt and Black Pepper to taste

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PREPARATION

  • 1

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

  • 2

    Sprinkle the fillet evenly with the fresh lemon zest and chopped parsley to create a herb crust.

  • 3

    Heat 1 teaspoon of olive oil in a non-stick skillet over medium-high heat. Once hot, add the tilapia and pan-sear for about 3-4 minutes per side until the fish is opaque and flakes easily.

  • 4

    Meanwhile, preheat your oven to 425°F. Toss the broccoli florets with the remaining 1 teaspoon of olive oil, a pinch of salt, and pepper.

  • 5

    Spread the broccoli on a baking sheet and roast in the oven for about 12-15 minutes, stirring halfway through, until the edges turn slightly crispy.

  • 6

    Plate the herb-crusted tilapia alongside the roasted broccoli. Serve immediately with an optional lemon wedge for extra brightness.

Herb-Crusted Pan Seared Tilapia with Roasted Broccoli

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

Herb-Crusted Pan Seared Tilapia with Roasted Broccoli

YOUR SOLIN GENERATED RECIPE

Herb-Crusted Pan Seared Tilapia with Roasted Broccoli

Savor the delicate flavors of pan seared tilapia accented with fresh herbs and a touch of lemon, perfectly paired with roasted broccoli tossed in olive oil and garlic. A light yet satisfying dish that delivers a balanced profile for a healthy dinner.

NUTRITION

328kcal
Protein
41.3g
Fat
13.6g
Carbs
14.1g

SERVINGS

1 serving

INGREDIENTS

5 ounces Tilapia Fillet

1 cup Broccoli Florets

2 teaspoons Olive Oil

1 teaspoon Fresh Lemon Zest

1 tablespoon Fresh Parsley, chopped

1/4 teaspoon Garlic Powder

Salt and Black Pepper to taste

PREPARATION

  • 1

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

  • 2

    Sprinkle the fillet evenly with the fresh lemon zest and chopped parsley to create a herb crust.

  • 3

    Heat 1 teaspoon of olive oil in a non-stick skillet over medium-high heat. Once hot, add the tilapia and pan-sear for about 3-4 minutes per side until the fish is opaque and flakes easily.

  • 4

    Meanwhile, preheat your oven to 425°F. Toss the broccoli florets with the remaining 1 teaspoon of olive oil, a pinch of salt, and pepper.

  • 5

    Spread the broccoli on a baking sheet and roast in the oven for about 12-15 minutes, stirring halfway through, until the edges turn slightly crispy.

  • 6

    Plate the herb-crusted tilapia alongside the roasted broccoli. Serve immediately with an optional lemon wedge for extra brightness.