Lemon Garlic Pan-Seared Tilapia with Roasted Broccoli

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

Lemon Garlic Pan-Seared Tilapia with Roasted Broccoli

YOUR SOLIN GENERATED RECIPE

Lemon Garlic Pan-Seared Tilapia with Roasted Broccoli

Delight in a light yet satisfying meal featuring tender tilapia fillets, perfectly seared in a zesty lemon garlic sauce. Served alongside vibrant roasted broccoli and a side of fluffy quinoa, this dish delivers a refreshing burst of flavor with each bite.

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NUTRITION

350kcal
Protein
39.0g
Fat
9.5g
Carbs
33.3g

SERVINGS

1 serving

INGREDIENTS

6 oz Tilapia Fillet

1 cup Broccoli

1/2 cup Cooked Quinoa

1 tsp Olive Oil

1/2 Lemon

2 Garlic Cloves

Salt & Black Pepper to taste

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PREPARATION

  • 1

    Preheat your oven to 425°F for the broccoli and quinoa if reheating them together later.

  • 2

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

  • 3

    In a small bowl, combine the juice of half a lemon, minced garlic, and olive oil.

  • 4

    Heat a non-stick skillet over medium-high heat. Add the tilapia, and spoon a small amount of the lemon garlic mixture over the top.

  • 5

    Sear the tilapia for approximately 3-4 minutes on each side until it is opaque and flakes easily with a fork.

  • 6

    Meanwhile, toss broccoli florets with a drizzle of olive oil, salt, and pepper, and spread them onto a baking sheet. Roast in the preheated oven for about 10-12 minutes until tender and slightly charred.

  • 7

    If needed, heat the pre-cooked quinoa to serve warm.

  • 8

    Plate the tilapia with a side of roasted broccoli and quinoa. Drizzle any remaining lemon garlic sauce over the top for an extra burst of flavor.

  • 9

    Serve immediately and enjoy your vibrant, healthy meal.

Lemon Garlic Pan-Seared Tilapia with Roasted Broccoli

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

Lemon Garlic Pan-Seared Tilapia with Roasted Broccoli

YOUR SOLIN GENERATED RECIPE

Lemon Garlic Pan-Seared Tilapia with Roasted Broccoli

Delight in a light yet satisfying meal featuring tender tilapia fillets, perfectly seared in a zesty lemon garlic sauce. Served alongside vibrant roasted broccoli and a side of fluffy quinoa, this dish delivers a refreshing burst of flavor with each bite.

NUTRITION

350kcal
Protein
39.0g
Fat
9.5g
Carbs
33.3g

SERVINGS

1 serving

INGREDIENTS

6 oz Tilapia Fillet

1 cup Broccoli

1/2 cup Cooked Quinoa

1 tsp Olive Oil

1/2 Lemon

2 Garlic Cloves

Salt & Black Pepper to taste

PREPARATION

  • 1

    Preheat your oven to 425°F for the broccoli and quinoa if reheating them together later.

  • 2

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

  • 3

    In a small bowl, combine the juice of half a lemon, minced garlic, and olive oil.

  • 4

    Heat a non-stick skillet over medium-high heat. Add the tilapia, and spoon a small amount of the lemon garlic mixture over the top.

  • 5

    Sear the tilapia for approximately 3-4 minutes on each side until it is opaque and flakes easily with a fork.

  • 6

    Meanwhile, toss broccoli florets with a drizzle of olive oil, salt, and pepper, and spread them onto a baking sheet. Roast in the preheated oven for about 10-12 minutes until tender and slightly charred.

  • 7

    If needed, heat the pre-cooked quinoa to serve warm.

  • 8

    Plate the tilapia with a side of roasted broccoli and quinoa. Drizzle any remaining lemon garlic sauce over the top for an extra burst of flavor.

  • 9

    Serve immediately and enjoy your vibrant, healthy meal.