Seared Tilapia with Roasted Asparagus and Cauliflower Mash

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

Seared Tilapia with Roasted Asparagus and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Tilapia with Roasted Asparagus and Cauliflower Mash

Enjoy a light yet satisfying dinner featuring tender seared tilapia paired with crisp roasted asparagus and a creamy cauliflower mash, finished with a drizzle of olive oil. This clean dish is both nutrient-dense and flavorful, perfect for a balanced meal that supports your health and fitness goals.

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NUTRITION

307kcal
Protein
39g
Fat
12.3g
Carbs
12g

SERVINGS

1 serving

INGREDIENTS

5 oz Tilapia Fillet

6 Asparagus Spears

1 cup Cauliflower, chopped

1/4 cup Nonfat Greek Yogurt

2 tsp Olive Oil (for mash)

1 tbsp Olive Oil (for searing)

Salt, Pepper & Garlic Powder to taste

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PREPARATION

  • 1

    Preheat your oven to 425°F. Line a baking sheet with parchment paper for the asparagus.

  • 2

    Toss the asparagus spears lightly with a pinch of salt, pepper, and a drizzle of olive oil, then arrange them in a single layer on the baking sheet.

  • 3

    Roast the asparagus in the oven for about 10-12 minutes until tender but still crisp.

  • 4

    Meanwhile, bring a small pot of water to a simmer. Add the chopped cauliflower and cook for about 8-10 minutes until very tender.

  • 5

    Once cooked, drain the cauliflower and transfer it to a bowl. Add the nonfat Greek yogurt and 2 teaspoons of olive oil. Season with a little salt and garlic powder, then mash until smooth and creamy.

  • 6

    While the cauliflower is steaming, pat the tilapia fillet dry and season both sides with salt, pepper, and garlic powder.

  • 7

    Heat 1 tablespoon of olive oil in a non-stick skillet over medium-high heat. Sear the tilapia for about 3 minutes per side, or until it reaches your desired doneness and develops a light golden crust.

  • 8

    Plate the seared tilapia alongside the roasted asparagus and a serving of the cauliflower mash. Enjoy your nutrient-packed dinner!

Seared Tilapia with Roasted Asparagus and Cauliflower Mash

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

Seared Tilapia with Roasted Asparagus and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Tilapia with Roasted Asparagus and Cauliflower Mash

Enjoy a light yet satisfying dinner featuring tender seared tilapia paired with crisp roasted asparagus and a creamy cauliflower mash, finished with a drizzle of olive oil. This clean dish is both nutrient-dense and flavorful, perfect for a balanced meal that supports your health and fitness goals.

NUTRITION

307kcal
Protein
39g
Fat
12.3g
Carbs
12g

SERVINGS

1 serving

INGREDIENTS

5 oz Tilapia Fillet

6 Asparagus Spears

1 cup Cauliflower, chopped

1/4 cup Nonfat Greek Yogurt

2 tsp Olive Oil (for mash)

1 tbsp Olive Oil (for searing)

Salt, Pepper & Garlic Powder to taste

PREPARATION

  • 1

    Preheat your oven to 425°F. Line a baking sheet with parchment paper for the asparagus.

  • 2

    Toss the asparagus spears lightly with a pinch of salt, pepper, and a drizzle of olive oil, then arrange them in a single layer on the baking sheet.

  • 3

    Roast the asparagus in the oven for about 10-12 minutes until tender but still crisp.

  • 4

    Meanwhile, bring a small pot of water to a simmer. Add the chopped cauliflower and cook for about 8-10 minutes until very tender.

  • 5

    Once cooked, drain the cauliflower and transfer it to a bowl. Add the nonfat Greek yogurt and 2 teaspoons of olive oil. Season with a little salt and garlic powder, then mash until smooth and creamy.

  • 6

    While the cauliflower is steaming, pat the tilapia fillet dry and season both sides with salt, pepper, and garlic powder.

  • 7

    Heat 1 tablespoon of olive oil in a non-stick skillet over medium-high heat. Sear the tilapia for about 3 minutes per side, or until it reaches your desired doneness and develops a light golden crust.

  • 8

    Plate the seared tilapia alongside the roasted asparagus and a serving of the cauliflower mash. Enjoy your nutrient-packed dinner!