Pan Seared Tilapia with Steamed Broccoli and Lemon

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

Pan Seared Tilapia with Steamed Broccoli and Lemon

YOUR SOLIN GENERATED RECIPE

Pan Seared Tilapia with Steamed Broccoli and Lemon

Enjoy a light yet flavorful dinner featuring tender tilapia fillet, delicately pan-seared to perfection and paired with crisp steamed broccoli, all brightened by a splash of fresh lemon and a finishing drizzle of olive oil.

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NUTRITION

260kcal
Protein
22.1g
Fat
16.5g
Carbs
10.8g

SERVINGS

1 serving

INGREDIENTS

2.5 oz Tilapia Fillet (~70g)

1.5 cups Broccoli (~136g)

1 tbsp Extra Virgin Olive Oil (14g)

1 tbsp Lemon Juice (15g)

Salt and Pepper to taste

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PREPARATION

  • 1

    Rinse the tilapia fillet and pat dry with paper towels. Season lightly with salt and pepper on both sides.

  • 2

    Heat a non-stick skillet over medium-high heat and add 1 tablespoon of extra virgin olive oil.

  • 3

    Once the oil is shimmering, place the tilapia fillet in the skillet. Sear for about 2-3 minutes on each side, or until the fish is opaque and flakes easily with a fork.

  • 4

    While the fish is cooking, steam the broccoli until tender, about 4-5 minutes. You can also microwave the broccoli with a splash of water for 3-4 minutes until soft.

  • 5

    Once cooked, transfer the tilapia and steamed broccoli to a plate. Drizzle the tilapia with fresh lemon juice for a bright finish.

  • 6

    Serve immediately and enjoy your balanced, light dinner.

Pan Seared Tilapia with Steamed Broccoli and Lemon

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

Pan Seared Tilapia with Steamed Broccoli and Lemon

YOUR SOLIN GENERATED RECIPE

Pan Seared Tilapia with Steamed Broccoli and Lemon

Enjoy a light yet flavorful dinner featuring tender tilapia fillet, delicately pan-seared to perfection and paired with crisp steamed broccoli, all brightened by a splash of fresh lemon and a finishing drizzle of olive oil.

NUTRITION

260kcal
Protein
22.1g
Fat
16.5g
Carbs
10.8g

SERVINGS

1 serving

INGREDIENTS

2.5 oz Tilapia Fillet (~70g)

1.5 cups Broccoli (~136g)

1 tbsp Extra Virgin Olive Oil (14g)

1 tbsp Lemon Juice (15g)

Salt and Pepper to taste

PREPARATION

  • 1

    Rinse the tilapia fillet and pat dry with paper towels. Season lightly with salt and pepper on both sides.

  • 2

    Heat a non-stick skillet over medium-high heat and add 1 tablespoon of extra virgin olive oil.

  • 3

    Once the oil is shimmering, place the tilapia fillet in the skillet. Sear for about 2-3 minutes on each side, or until the fish is opaque and flakes easily with a fork.

  • 4

    While the fish is cooking, steam the broccoli until tender, about 4-5 minutes. You can also microwave the broccoli with a splash of water for 3-4 minutes until soft.

  • 5

    Once cooked, transfer the tilapia and steamed broccoli to a plate. Drizzle the tilapia with fresh lemon juice for a bright finish.

  • 6

    Serve immediately and enjoy your balanced, light dinner.