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

A light yet satisfying dinner featuring perfectly seared tilapia fillets accompanied by tender steamed broccoli and fluffy quinoa. This balanced dish delivers a clean, fresh taste with a hint of lemon and olive oil, ensuring a delightful meal that aligns with your nutritional goals.

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NUTRITION

344kcal
Protein
35.3g
Fat
7.7g
Carbs
32g

SERVINGS

1 serving

INGREDIENTS

5 ounces Tilapia Fillet

1 cup Broccoli

0.33 cup dry Quinoa

0.5 teaspoon Olive Oil

1 tablespoon Lemon Juice

Salt & Pepper to taste

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PREPARATION

  • 1

    Rinse the tilapia fillet and pat dry with paper towels. Season both sides with salt and pepper.

  • 2

    Preheat a non-stick skillet over medium-high heat and add 0.5 teaspoon of olive oil.

  • 3

    Place the tilapia fillet in the skillet and sear for about 3 minutes on each side until the fish is opaque and flakes easily.

  • 4

    While the fish is searing, rinse the quinoa and cook it according to package instructions (typically, combine 0.33 cup dry quinoa with water, bring to a boil, then simmer until water is absorbed).

  • 5

    Steam the broccoli either using a steamer basket over boiling water for about 5 minutes or until crisp-tender, then season lightly with salt.

  • 6

    Once the tilapia is cooked, drizzle with lemon juice and serve alongside the steamed broccoli and quinoa.

  • 7

    Enjoy your healthy, protein-packed dinner!

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

A light yet satisfying dinner featuring perfectly seared tilapia fillets accompanied by tender steamed broccoli and fluffy quinoa. This balanced dish delivers a clean, fresh taste with a hint of lemon and olive oil, ensuring a delightful meal that aligns with your nutritional goals.

NUTRITION

344kcal
Protein
35.3g
Fat
7.7g
Carbs
32g

SERVINGS

1 serving

INGREDIENTS

5 ounces Tilapia Fillet

1 cup Broccoli

0.33 cup dry Quinoa

0.5 teaspoon Olive Oil

1 tablespoon Lemon Juice

Salt & Pepper to taste

PREPARATION

  • 1

    Rinse the tilapia fillet and pat dry with paper towels. Season both sides with salt and pepper.

  • 2

    Preheat a non-stick skillet over medium-high heat and add 0.5 teaspoon of olive oil.

  • 3

    Place the tilapia fillet in the skillet and sear for about 3 minutes on each side until the fish is opaque and flakes easily.

  • 4

    While the fish is searing, rinse the quinoa and cook it according to package instructions (typically, combine 0.33 cup dry quinoa with water, bring to a boil, then simmer until water is absorbed).

  • 5

    Steam the broccoli either using a steamer basket over boiling water for about 5 minutes or until crisp-tender, then season lightly with salt.

  • 6

    Once the tilapia is cooked, drizzle with lemon juice and serve alongside the steamed broccoli and quinoa.

  • 7

    Enjoy your healthy, protein-packed dinner!