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 and vibrant dinner featuring perfectly seared tilapia paired with tender steamed broccoli and fluffy quinoa. This dish offers a balance of lean protein, fresh vegetables, and wholesome grains to satisfy your appetite while keeping your meal within a specific calorie and protein range.

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NUTRITION

322kcal
Protein
30.8g
Fat
9.4g
Carbs
32g

SERVINGS

1 serving

INGREDIENTS

4 oz Tilapia Fillet

1 cup Broccoli

1/2 cup cooked Quinoa

1 tsp Olive Oil

Salt and Pepper (to taste)

1 tbsp Lemon Juice

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PREPARATION

  • 1

    Rinse the tilapia fillet under cold water and pat dry with a paper towel. Season both sides with salt and pepper.

  • 2

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

  • 3

    Once the oil is hot, carefully place the tilapia in the skillet and sear for about 3-4 minutes per side, until the fish is opaque and flakes easily with a fork.

  • 4

    While the tilapia is cooking, steam the broccoli until tender, about 5-6 minutes. Alternatively, use a microwave steam method with a splash of water and cover for 3-4 minutes.

  • 5

    Prepare the quinoa if not pre-cooked, or reheat the cooked quinoa gently. Mix in the lemon juice for added brightness.

  • 6

    To plate, serve the seared tilapia alongside the steamed broccoli and a serving of quinoa. Squeeze additional lemon juice over the fish if desired.

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 and vibrant dinner featuring perfectly seared tilapia paired with tender steamed broccoli and fluffy quinoa. This dish offers a balance of lean protein, fresh vegetables, and wholesome grains to satisfy your appetite while keeping your meal within a specific calorie and protein range.

NUTRITION

322kcal
Protein
30.8g
Fat
9.4g
Carbs
32g

SERVINGS

1 serving

INGREDIENTS

4 oz Tilapia Fillet

1 cup Broccoli

1/2 cup cooked Quinoa

1 tsp Olive Oil

Salt and Pepper (to taste)

1 tbsp Lemon Juice

PREPARATION

  • 1

    Rinse the tilapia fillet under cold water and pat dry with a paper towel. Season both sides with salt and pepper.

  • 2

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

  • 3

    Once the oil is hot, carefully place the tilapia in the skillet and sear for about 3-4 minutes per side, until the fish is opaque and flakes easily with a fork.

  • 4

    While the tilapia is cooking, steam the broccoli until tender, about 5-6 minutes. Alternatively, use a microwave steam method with a splash of water and cover for 3-4 minutes.

  • 5

    Prepare the quinoa if not pre-cooked, or reheat the cooked quinoa gently. Mix in the lemon juice for added brightness.

  • 6

    To plate, serve the seared tilapia alongside the steamed broccoli and a serving of quinoa. Squeeze additional lemon juice over the fish if desired.