Seared Tilapia with Steamed Broccoli and Quinoa

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

Seared Tilapia with Steamed Broccoli and Quinoa

YOUR SOLIN GENERATED RECIPE

Seared Tilapia with Steamed Broccoli and Quinoa

Enjoy a light yet satisfying dinner featuring tender seared tilapia accented with lemon and a hint of garlic, accompanied by crisp steamed broccoli and a side of fluffy quinoa. This balanced meal delivers a harmonious blend of flavors and textures while fitting within your targeted protein and calorie goals.

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NUTRITION

406kcal
Protein
50.0g
Fat
12.2g
Carbs
33g

SERVINGS

1 serving

INGREDIENTS

7 ounces Tilapia Fillet

1 cup Broccoli

1/2 cup cooked Quinoa

1 tsp Olive Oil

1 tbsp Lemon Juice

1 clove Minced Garlic

Salt and Pepper to taste

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PREPARATION

  • 1

    Rinse and pat dry the tilapia fillet. Season lightly with salt and pepper.

  • 2

    Heat olive oil in a non-stick skillet over medium-high heat. Add the minced garlic and let it infuse the oil for about 30 seconds.

  • 3

    Place the tilapia fillet in the skillet and cook for approximately 3-4 minutes on each side until it becomes opaque and lightly browned. Drizzle lemon juice over the fish during the last minute of cooking.

  • 4

    While the fish is searing, steam the broccoli until it is tender-crisp, about 4-5 minutes.

  • 5

    Prepare quinoa according to package instructions if not already cooked.

  • 6

    Plate the seared tilapia alongside the steamed broccoli and a serving of quinoa. Optionally, finish with an extra squeeze of lemon juice and a light sprinkle of pepper before serving.

Seared Tilapia with Steamed Broccoli and Quinoa

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

Seared Tilapia with Steamed Broccoli and Quinoa

YOUR SOLIN GENERATED RECIPE

Seared Tilapia with Steamed Broccoli and Quinoa

Enjoy a light yet satisfying dinner featuring tender seared tilapia accented with lemon and a hint of garlic, accompanied by crisp steamed broccoli and a side of fluffy quinoa. This balanced meal delivers a harmonious blend of flavors and textures while fitting within your targeted protein and calorie goals.

NUTRITION

406kcal
Protein
50.0g
Fat
12.2g
Carbs
33g

SERVINGS

1 serving

INGREDIENTS

7 ounces Tilapia Fillet

1 cup Broccoli

1/2 cup cooked Quinoa

1 tsp Olive Oil

1 tbsp Lemon Juice

1 clove Minced Garlic

Salt and Pepper to taste

PREPARATION

  • 1

    Rinse and pat dry the tilapia fillet. Season lightly with salt and pepper.

  • 2

    Heat olive oil in a non-stick skillet over medium-high heat. Add the minced garlic and let it infuse the oil for about 30 seconds.

  • 3

    Place the tilapia fillet in the skillet and cook for approximately 3-4 minutes on each side until it becomes opaque and lightly browned. Drizzle lemon juice over the fish during the last minute of cooking.

  • 4

    While the fish is searing, steam the broccoli until it is tender-crisp, about 4-5 minutes.

  • 5

    Prepare quinoa according to package instructions if not already cooked.

  • 6

    Plate the seared tilapia alongside the steamed broccoli and a serving of quinoa. Optionally, finish with an extra squeeze of lemon juice and a light sprinkle of pepper before serving.