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 clean and vibrant plate featuring succulent seared tilapia paired with tender steamed broccoli and fluffy quinoa, all lightly finished with a hint of olive oil drizzle. This meal balances lean protein with nutrient-packed vegetables and wholesome grains for a filling yet light dinner.

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NUTRITION

429kcal
Protein
45g
Fat
11.1g
Carbs
40g

SERVINGS

1 serving

INGREDIENTS

6 oz Tilapia Fillet

1 cup steamed Broccoli

3/4 cup cooked Quinoa

1 tsp Olive Oil

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PREPARATION

  • 1

    Pat the tilapia fillet dry with paper towels and season lightly with salt and pepper if desired.

  • 2

    Heat a non-stick skillet over medium-high heat. Add the tilapia fillet and sear for about 3-4 minutes per side, or until the flesh is opaque and flakes easily with a fork.

  • 3

    Meanwhile, steam the broccoli until tender, about 6-8 minutes.

  • 4

    If the quinoa isn’t pre-cooked, rinse it under cold water, then combine with water in a small saucepan. Bring to a boil, reduce heat, and simmer covered for about 15 minutes or until water is absorbed.

  • 5

    Once steamed, drizzle the broccoli with a teaspoon of olive oil to enhance flavor.

  • 6

    Plate the seared tilapia alongside the steamed broccoli and quinoa. Serve immediately.

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 clean and vibrant plate featuring succulent seared tilapia paired with tender steamed broccoli and fluffy quinoa, all lightly finished with a hint of olive oil drizzle. This meal balances lean protein with nutrient-packed vegetables and wholesome grains for a filling yet light dinner.

NUTRITION

429kcal
Protein
45g
Fat
11.1g
Carbs
40g

SERVINGS

1 serving

INGREDIENTS

6 oz Tilapia Fillet

1 cup steamed Broccoli

3/4 cup cooked Quinoa

1 tsp Olive Oil

PREPARATION

  • 1

    Pat the tilapia fillet dry with paper towels and season lightly with salt and pepper if desired.

  • 2

    Heat a non-stick skillet over medium-high heat. Add the tilapia fillet and sear for about 3-4 minutes per side, or until the flesh is opaque and flakes easily with a fork.

  • 3

    Meanwhile, steam the broccoli until tender, about 6-8 minutes.

  • 4

    If the quinoa isn’t pre-cooked, rinse it under cold water, then combine with water in a small saucepan. Bring to a boil, reduce heat, and simmer covered for about 15 minutes or until water is absorbed.

  • 5

    Once steamed, drizzle the broccoli with a teaspoon of olive oil to enhance flavor.

  • 6

    Plate the seared tilapia alongside the steamed broccoli and quinoa. Serve immediately.