Seared Tilapia with Steamed Broccoli and Cauliflower Mash

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

Seared Tilapia with Steamed Broccoli and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Tilapia with Steamed Broccoli and Cauliflower Mash

Enjoy a light and flavorful dinner featuring perfectly seared tilapia paired with vibrant steamed broccoli and a creamy cauliflower mash, accented with hints of olive oil and a touch of butter for extra richness.

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NUTRITION

311kcal
Protein
35.1g
Fat
13g
Carbs
16g

SERVINGS

1 serving

INGREDIENTS

5 ounces Tilapia Fillet

1 cup Steamed Broccoli

1 cup Steamed Cauliflower

1 teaspoon Olive Oil

1/2 tablespoon Unsalted Butter

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PREPARATION

  • 1

    Pat the tilapia fillet dry and season lightly with salt and pepper.

  • 2

    Heat a non-stick skillet over medium-high heat and add the olive oil.

  • 3

    Sear the tilapia for about 3-4 minutes on each side until the fish is opaque and slightly golden.

  • 4

    Meanwhile, steam the broccoli until tender, about 4-5 minutes.

  • 5

    Steam the cauliflower until soft, then mash it in a bowl with the unsalted butter, adding a pinch of salt to taste.

  • 6

    Plate the tilapia with a serving of steamed broccoli on the side and a generous scoop of cauliflower mash.

  • 7

    Serve immediately and enjoy your balanced, nutritious dinner.

Seared Tilapia with Steamed Broccoli and Cauliflower Mash

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

Seared Tilapia with Steamed Broccoli and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Tilapia with Steamed Broccoli and Cauliflower Mash

Enjoy a light and flavorful dinner featuring perfectly seared tilapia paired with vibrant steamed broccoli and a creamy cauliflower mash, accented with hints of olive oil and a touch of butter for extra richness.

NUTRITION

311kcal
Protein
35.1g
Fat
13g
Carbs
16g

SERVINGS

1 serving

INGREDIENTS

5 ounces Tilapia Fillet

1 cup Steamed Broccoli

1 cup Steamed Cauliflower

1 teaspoon Olive Oil

1/2 tablespoon Unsalted Butter

PREPARATION

  • 1

    Pat the tilapia fillet dry and season lightly with salt and pepper.

  • 2

    Heat a non-stick skillet over medium-high heat and add the olive oil.

  • 3

    Sear the tilapia for about 3-4 minutes on each side until the fish is opaque and slightly golden.

  • 4

    Meanwhile, steam the broccoli until tender, about 4-5 minutes.

  • 5

    Steam the cauliflower until soft, then mash it in a bowl with the unsalted butter, adding a pinch of salt to taste.

  • 6

    Plate the tilapia with a serving of steamed broccoli on the side and a generous scoop of cauliflower mash.

  • 7

    Serve immediately and enjoy your balanced, nutritious dinner.