Lemon-Herb Crusted Pan Seared Tilapia

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

Lemon-Herb Crusted Pan Seared Tilapia

YOUR SOLIN GENERATED RECIPE

Lemon-Herb Crusted Pan Seared Tilapia

Savor this light yet flavorful tilapia dish, perfectly pan-seared with a vibrant lemon-herb crust. The bright citrus zest and aroma of fresh parsley make each bite refreshing, while a side of roasted cherry tomatoes adds a gentle sweetness and burst of color. This dish combines delicate protein with healthy fats for a well-rounded meal that's as nutritious as it is delicious.

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NUTRITION

338kcal
Protein
47.5g
Fat
9.9g
Carbs
8.3g

SERVINGS

1 serving

INGREDIENTS

8 oz Tilapia Fillet

1 tsp Olive Oil

1/2 cup Cherry Tomatoes

1/2 Lemon (zest and juice)

1 tbsp Fresh Parsley

1/4 tsp Garlic Powder

Salt and Pepper to taste

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PREPARATION

  • 1

    Pat the tilapia fillet dry with paper towels. Season both sides with salt, pepper, and garlic powder.

  • 2

    Zest the lemon and finely chop the fresh parsley. Combine the lemon zest and parsley to create the herb crust.

  • 3

    Lightly coat the tilapia with olive oil on both sides.

  • 4

    Press the lemon-parsley mixture onto the fillet to form a crust.

  • 5

    Preheat a non-stick skillet over medium-high heat. Once hot, add the tilapia and sear for about 3-4 minutes on each side until the fish is opaque and flakes easily with a fork.

  • 6

    While the fish is cooking, gently toss the cherry tomatoes with a drizzle of olive oil, a pinch of salt, and a squeeze of lemon juice.

  • 7

    In the final minute of cooking, add the tossed cherry tomatoes to the pan to warm them and slightly blister their skins.

  • 8

    Plate the tilapia, spoon the warmed cherry tomatoes over or alongside the fish, and finish with an extra squeeze of lemon if desired.

Lemon-Herb Crusted Pan Seared Tilapia

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

Lemon-Herb Crusted Pan Seared Tilapia

YOUR SOLIN GENERATED RECIPE

Lemon-Herb Crusted Pan Seared Tilapia

Savor this light yet flavorful tilapia dish, perfectly pan-seared with a vibrant lemon-herb crust. The bright citrus zest and aroma of fresh parsley make each bite refreshing, while a side of roasted cherry tomatoes adds a gentle sweetness and burst of color. This dish combines delicate protein with healthy fats for a well-rounded meal that's as nutritious as it is delicious.

NUTRITION

338kcal
Protein
47.5g
Fat
9.9g
Carbs
8.3g

SERVINGS

1 serving

INGREDIENTS

8 oz Tilapia Fillet

1 tsp Olive Oil

1/2 cup Cherry Tomatoes

1/2 Lemon (zest and juice)

1 tbsp Fresh Parsley

1/4 tsp Garlic Powder

Salt and Pepper to taste

PREPARATION

  • 1

    Pat the tilapia fillet dry with paper towels. Season both sides with salt, pepper, and garlic powder.

  • 2

    Zest the lemon and finely chop the fresh parsley. Combine the lemon zest and parsley to create the herb crust.

  • 3

    Lightly coat the tilapia with olive oil on both sides.

  • 4

    Press the lemon-parsley mixture onto the fillet to form a crust.

  • 5

    Preheat a non-stick skillet over medium-high heat. Once hot, add the tilapia and sear for about 3-4 minutes on each side until the fish is opaque and flakes easily with a fork.

  • 6

    While the fish is cooking, gently toss the cherry tomatoes with a drizzle of olive oil, a pinch of salt, and a squeeze of lemon juice.

  • 7

    In the final minute of cooking, add the tossed cherry tomatoes to the pan to warm them and slightly blister their skins.

  • 8

    Plate the tilapia, spoon the warmed cherry tomatoes over or alongside the fish, and finish with an extra squeeze of lemon if desired.