Herb-Crusted Pan Seared Tilapia with Garlic Cauliflower Rice

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

Herb-Crusted Pan Seared Tilapia with Garlic Cauliflower Rice

YOUR SOLIN GENERATED RECIPE

Herb-Crusted Pan Seared Tilapia with Garlic Cauliflower Rice

Enjoy a light yet flavorful dish featuring tender pan-seared tilapia coated in a savory almond flour herb crust, served atop a bed of fragrant garlic-infused cauliflower rice. This meal strikes a perfect balance between lean protein and nutrient-rich vegetables, offering a satisfying crunch and aromatic herbs that elevate every bite.

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NUTRITION

404kcal
Protein
42.8g
Fat
22.3g
Carbs
12.4g

SERVINGS

1 serving

INGREDIENTS

6 oz Tilapia Fillet

1/4 cup Almond Flour

1 cup Cauliflower Rice

3 tsp Olive Oil

2 cloves Garlic (minced)

2 tbsp Fresh Parsley

2 tbsp Fresh Dill

1/2 tsp Garlic Powder

Salt and Pepper to taste

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PREPARATION

  • 1

    In a shallow dish, mix the almond flour, garlic powder, chopped fresh parsley, and dill. Season with a pinch of salt and pepper.

  • 2

    Pat the tilapia fillet dry with paper towels and lightly season with salt and pepper. Dredge the fillet in the almond flour mixture, ensuring an even herb crust on both sides.

  • 3

    Heat 1.5 teaspoons of olive oil in a non-stick skillet over medium-high heat. Once hot, add the tilapia and cook for about 3-4 minutes per side until the fish is golden and cooked through. Remove from the skillet and set aside.

  • 4

    In the same skillet, add the remaining olive oil and minced garlic. Sauté briefly for about 30 seconds until fragrant.

  • 5

    Add the cauliflower rice to the skillet. Stir and cook for 3-4 minutes until the cauliflower is tender but still retains a bit of bite. Season with salt and pepper as needed.

  • 6

    Plate the garlic cauliflower rice and top with the herb-crusted tilapia. Garnish with additional fresh herbs if desired, and serve immediately.

Herb-Crusted Pan Seared Tilapia with Garlic Cauliflower Rice

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

Herb-Crusted Pan Seared Tilapia with Garlic Cauliflower Rice

YOUR SOLIN GENERATED RECIPE

Herb-Crusted Pan Seared Tilapia with Garlic Cauliflower Rice

Enjoy a light yet flavorful dish featuring tender pan-seared tilapia coated in a savory almond flour herb crust, served atop a bed of fragrant garlic-infused cauliflower rice. This meal strikes a perfect balance between lean protein and nutrient-rich vegetables, offering a satisfying crunch and aromatic herbs that elevate every bite.

NUTRITION

404kcal
Protein
42.8g
Fat
22.3g
Carbs
12.4g

SERVINGS

1 serving

INGREDIENTS

6 oz Tilapia Fillet

1/4 cup Almond Flour

1 cup Cauliflower Rice

3 tsp Olive Oil

2 cloves Garlic (minced)

2 tbsp Fresh Parsley

2 tbsp Fresh Dill

1/2 tsp Garlic Powder

Salt and Pepper to taste

PREPARATION

  • 1

    In a shallow dish, mix the almond flour, garlic powder, chopped fresh parsley, and dill. Season with a pinch of salt and pepper.

  • 2

    Pat the tilapia fillet dry with paper towels and lightly season with salt and pepper. Dredge the fillet in the almond flour mixture, ensuring an even herb crust on both sides.

  • 3

    Heat 1.5 teaspoons of olive oil in a non-stick skillet over medium-high heat. Once hot, add the tilapia and cook for about 3-4 minutes per side until the fish is golden and cooked through. Remove from the skillet and set aside.

  • 4

    In the same skillet, add the remaining olive oil and minced garlic. Sauté briefly for about 30 seconds until fragrant.

  • 5

    Add the cauliflower rice to the skillet. Stir and cook for 3-4 minutes until the cauliflower is tender but still retains a bit of bite. Season with salt and pepper as needed.

  • 6

    Plate the garlic cauliflower rice and top with the herb-crusted tilapia. Garnish with additional fresh herbs if desired, and serve immediately.