Pan-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.

Pan-Seared Tilapia with Roasted Asparagus and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Pan-Seared Tilapia with Roasted Asparagus and Cauliflower Mash

Savor the delicate flavors of pan-seared tilapia perfectly complemented by crisp roasted asparagus and a creamy cauliflower mash enriched with a dollop of tangy Greek yogurt. This light yet satisfying dinner strikes a harmonious balance between lean protein and comforting vegetables, with a subtle hint of olive oil finish.

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NUTRITION

311kcal
Protein
46g
Fat
7.5g
Carbs
22g

SERVINGS

1 serving

INGREDIENTS

5 oz Tilapia Fillet

1 cup Asparagus

1 cup Cauliflower

1/2 cup Nonfat Greek Yogurt

1 tsp Olive Oil

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PREPARATION

  • 1

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

  • 2

    Toss the asparagus with half the olive oil, a pinch of salt, and pepper. Spread them on the prepared baking sheet and roast in the oven for 10-12 minutes until tender and lightly charred.

  • 3

    While the asparagus roasts, steam the cauliflower until very tender, about 8-10 minutes.

  • 4

    Meanwhile, season the tilapia fillet on both sides with salt and pepper. Heat a non-stick skillet over medium-high heat with a small drizzle of olive oil. Once hot, add the tilapia and sear for about 3 minutes per side until golden and cooked through.

  • 5

    Transfer the steamed cauliflower to a blender or bowl. Add the nonfat Greek yogurt and blend or mash until smooth. Adjust seasonings with salt and pepper to taste.

  • 6

    Plate the tilapia alongside a serving of roasted asparagus and a generous scoop of cauliflower mash. Serve immediately and enjoy the balance of flavors and textures.

Pan-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.

Pan-Seared Tilapia with Roasted Asparagus and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Pan-Seared Tilapia with Roasted Asparagus and Cauliflower Mash

Savor the delicate flavors of pan-seared tilapia perfectly complemented by crisp roasted asparagus and a creamy cauliflower mash enriched with a dollop of tangy Greek yogurt. This light yet satisfying dinner strikes a harmonious balance between lean protein and comforting vegetables, with a subtle hint of olive oil finish.

NUTRITION

311kcal
Protein
46g
Fat
7.5g
Carbs
22g

SERVINGS

1 serving

INGREDIENTS

5 oz Tilapia Fillet

1 cup Asparagus

1 cup Cauliflower

1/2 cup Nonfat Greek Yogurt

1 tsp Olive Oil

PREPARATION

  • 1

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

  • 2

    Toss the asparagus with half the olive oil, a pinch of salt, and pepper. Spread them on the prepared baking sheet and roast in the oven for 10-12 minutes until tender and lightly charred.

  • 3

    While the asparagus roasts, steam the cauliflower until very tender, about 8-10 minutes.

  • 4

    Meanwhile, season the tilapia fillet on both sides with salt and pepper. Heat a non-stick skillet over medium-high heat with a small drizzle of olive oil. Once hot, add the tilapia and sear for about 3 minutes per side until golden and cooked through.

  • 5

    Transfer the steamed cauliflower to a blender or bowl. Add the nonfat Greek yogurt and blend or mash until smooth. Adjust seasonings with salt and pepper to taste.

  • 6

    Plate the tilapia alongside a serving of roasted asparagus and a generous scoop of cauliflower mash. Serve immediately and enjoy the balance of flavors and textures.