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 beautifully balanced dinner featuring a perfectly seared tilapia fillet served alongside tender roasted asparagus and a velvety cauliflower mash enhanced with a touch of nonfat Greek yogurt. This dish is designed to delight with its delicate flavors and textures, offering a lean protein boost that fits right into your clean eating plan.

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NUTRITION

289kcal
Protein
46.2g
Fat
8.8g
Carbs
13g

SERVINGS

1 serving

INGREDIENTS

6 oz Tilapia Fillet

6 spears Asparagus

1 cup Cauliflower

1/4 cup Nonfat Greek Yogurt

1 tsp Olive Oil

Salt & Pepper to taste

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PREPARATION

  • 1

    Preheat your oven to 400°F for roasting the asparagus and heating the cauliflower.

  • 2

    Season the tilapia fillet lightly with salt and pepper.

  • 3

    Heat a non-stick skillet over medium-high heat and add the tilapia fillet. Sear for about 3 minutes on each side until the fish is golden and cooked through.

  • 4

    Meanwhile, toss the asparagus with olive oil, salt, and pepper, and place on a baking sheet. Roast in the oven for 10-12 minutes until tender.

  • 5

    Steam or boil the cauliflower until very tender, about 8-10 minutes, then drain well.

  • 6

    In a food processor or using a fork, mash the cauliflower with nonfat Greek yogurt, salt, and pepper until smooth and creamy.

  • 7

    Plate the seared tilapia alongside a serving of roasted asparagus and a generous scoop of cauliflower mash. Enjoy immediately.

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 beautifully balanced dinner featuring a perfectly seared tilapia fillet served alongside tender roasted asparagus and a velvety cauliflower mash enhanced with a touch of nonfat Greek yogurt. This dish is designed to delight with its delicate flavors and textures, offering a lean protein boost that fits right into your clean eating plan.

NUTRITION

289kcal
Protein
46.2g
Fat
8.8g
Carbs
13g

SERVINGS

1 serving

INGREDIENTS

6 oz Tilapia Fillet

6 spears Asparagus

1 cup Cauliflower

1/4 cup Nonfat Greek Yogurt

1 tsp Olive Oil

Salt & Pepper to taste

PREPARATION

  • 1

    Preheat your oven to 400°F for roasting the asparagus and heating the cauliflower.

  • 2

    Season the tilapia fillet lightly with salt and pepper.

  • 3

    Heat a non-stick skillet over medium-high heat and add the tilapia fillet. Sear for about 3 minutes on each side until the fish is golden and cooked through.

  • 4

    Meanwhile, toss the asparagus with olive oil, salt, and pepper, and place on a baking sheet. Roast in the oven for 10-12 minutes until tender.

  • 5

    Steam or boil the cauliflower until very tender, about 8-10 minutes, then drain well.

  • 6

    In a food processor or using a fork, mash the cauliflower with nonfat Greek yogurt, salt, and pepper until smooth and creamy.

  • 7

    Plate the seared tilapia alongside a serving of roasted asparagus and a generous scoop of cauliflower mash. Enjoy immediately.