Tilapia with Roasted Broccoli and Cauliflower Mash

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

Tilapia with Roasted Broccoli and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Tilapia with Roasted Broccoli and Cauliflower Mash

Enjoy a light yet satisfying dinner featuring a perfectly seasoned tilapia fillet paired with tender roasted broccoli and a creamy cauliflower mash enriched with a touch of nonfat Greek yogurt. This dish harmonizes delicate flavors and textures, offering a nutritious meal that's both wholesome and delicious.

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NUTRITION

390kcal
Protein
42.7g
Fat
16.7g
Carbs
19.2g

SERVINGS

1 serving

INGREDIENTS

6 oz Tilapia Fillet

1.5 cups Broccoli

1.75 cups Cauliflower

1/3 cup Nonfat Plain Greek Yogurt

1 tbsp Olive Oil

Seasonings to taste

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PREPARATION

  • 1

    Preheat your oven to 425°F.

  • 2

    Place broccoli florets on a baking sheet. Drizzle with olive oil, sprinkle with salt, pepper, and garlic powder, and toss to coat evenly.

  • 3

    Roast the broccoli in the oven for 15-20 minutes or until edges are slightly crispy and tender.

  • 4

    Meanwhile, steam the cauliflower florets until they are soft, about 10-12 minutes.

  • 5

    Transfer the steamed cauliflower to a bowl and mash with a fork or potato masher. Stir in the nonfat Greek yogurt along with a pinch of salt and pepper to create a creamy mash.

  • 6

    Season the tilapia fillet with salt, pepper, and garlic powder. Heat a non-stick skillet over medium-high heat and cook the tilapia for about 3-4 minutes per side, or until the fish is opaque and flakes easily.

  • 7

    Plate the tilapia alongside a serving of roasted broccoli and a generous scoop of cauliflower mash. Serve immediately and enjoy your nutrient-packed dinner.

Tilapia with Roasted Broccoli and Cauliflower Mash

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

Tilapia with Roasted Broccoli and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Tilapia with Roasted Broccoli and Cauliflower Mash

Enjoy a light yet satisfying dinner featuring a perfectly seasoned tilapia fillet paired with tender roasted broccoli and a creamy cauliflower mash enriched with a touch of nonfat Greek yogurt. This dish harmonizes delicate flavors and textures, offering a nutritious meal that's both wholesome and delicious.

NUTRITION

390kcal
Protein
42.7g
Fat
16.7g
Carbs
19.2g

SERVINGS

1 serving

INGREDIENTS

6 oz Tilapia Fillet

1.5 cups Broccoli

1.75 cups Cauliflower

1/3 cup Nonfat Plain Greek Yogurt

1 tbsp Olive Oil

Seasonings to taste

PREPARATION

  • 1

    Preheat your oven to 425°F.

  • 2

    Place broccoli florets on a baking sheet. Drizzle with olive oil, sprinkle with salt, pepper, and garlic powder, and toss to coat evenly.

  • 3

    Roast the broccoli in the oven for 15-20 minutes or until edges are slightly crispy and tender.

  • 4

    Meanwhile, steam the cauliflower florets until they are soft, about 10-12 minutes.

  • 5

    Transfer the steamed cauliflower to a bowl and mash with a fork or potato masher. Stir in the nonfat Greek yogurt along with a pinch of salt and pepper to create a creamy mash.

  • 6

    Season the tilapia fillet with salt, pepper, and garlic powder. Heat a non-stick skillet over medium-high heat and cook the tilapia for about 3-4 minutes per side, or until the fish is opaque and flakes easily.

  • 7

    Plate the tilapia alongside a serving of roasted broccoli and a generous scoop of cauliflower mash. Serve immediately and enjoy your nutrient-packed dinner.