Crispy Baked Fish Fillet with Roasted Broccoli and Quinoa

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

Crispy Baked Fish Fillet with Roasted Broccoli and Quinoa

YOUR SOLIN GENERATED RECIPE

Crispy Baked Fish Fillet with Roasted Broccoli and Quinoa

Enjoy a light and satisfying lunch featuring a crispy, baked tilapia fillet with a delicate whole wheat panko crust, perfectly paired with roasted broccoli and fluffy quinoa. This dish is balanced, vibrant, and has a satisfying crunch with every bite.

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NUTRITION

388kcal
Protein
43.9g
Fat
12.8g
Carbs
35.8g

SERVINGS

1 serving

INGREDIENTS

5 oz Tilapia Fillet

1/2 cup Cooked Quinoa

1 cup Broccoli

1 tbsp Whole Wheat Panko

1.5 tsp Olive Oil

1 tbsp Lemon Juice

Salt & Pepper to taste

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PREPARATION

  • 1

    Preheat the oven to 425°F.

  • 2

    Place the tilapia fillet on a piece of parchment-lined baking sheet. Season with salt and pepper.

  • 3

    Lightly brush the fillet with olive oil and sprinkle the whole wheat panko evenly on top to create a crispy crust.

  • 4

    Roast the seasoned fish in the oven for 10-12 minutes, until it flakes easily with a fork.

  • 5

    Meanwhile, toss broccoli florets with a drizzle of olive oil, salt, and pepper. Spread them on another baking sheet and roast in the oven for about 12 minutes until tender and slightly charred.

  • 6

    Heat the pre-cooked quinoa (or cook according to package instructions if not precooked) and warm it through.

  • 7

    Once everything is cooked, transfer the fish to a plate and drizzle with lemon juice. Serve alongside the roasted broccoli and quinoa.

Crispy Baked Fish Fillet with Roasted Broccoli and Quinoa

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

Crispy Baked Fish Fillet with Roasted Broccoli and Quinoa

YOUR SOLIN GENERATED RECIPE

Crispy Baked Fish Fillet with Roasted Broccoli and Quinoa

Enjoy a light and satisfying lunch featuring a crispy, baked tilapia fillet with a delicate whole wheat panko crust, perfectly paired with roasted broccoli and fluffy quinoa. This dish is balanced, vibrant, and has a satisfying crunch with every bite.

NUTRITION

388kcal
Protein
43.9g
Fat
12.8g
Carbs
35.8g

SERVINGS

1 serving

INGREDIENTS

5 oz Tilapia Fillet

1/2 cup Cooked Quinoa

1 cup Broccoli

1 tbsp Whole Wheat Panko

1.5 tsp Olive Oil

1 tbsp Lemon Juice

Salt & Pepper to taste

PREPARATION

  • 1

    Preheat the oven to 425°F.

  • 2

    Place the tilapia fillet on a piece of parchment-lined baking sheet. Season with salt and pepper.

  • 3

    Lightly brush the fillet with olive oil and sprinkle the whole wheat panko evenly on top to create a crispy crust.

  • 4

    Roast the seasoned fish in the oven for 10-12 minutes, until it flakes easily with a fork.

  • 5

    Meanwhile, toss broccoli florets with a drizzle of olive oil, salt, and pepper. Spread them on another baking sheet and roast in the oven for about 12 minutes until tender and slightly charred.

  • 6

    Heat the pre-cooked quinoa (or cook according to package instructions if not precooked) and warm it through.

  • 7

    Once everything is cooked, transfer the fish to a plate and drizzle with lemon juice. Serve alongside the roasted broccoli and quinoa.