Seared Tilapia with Steamed Green Beans and Cauliflower Mash

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

Seared Tilapia with Steamed Green Beans and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Tilapia with Steamed Green Beans and Cauliflower Mash

Enjoy a light yet satisfying dinner featuring perfectly seared tilapia paired with crisp steamed green beans and a creamy cauliflower mash. This simple dish is dressed with a hint of olive oil for a smooth finish, offering a perfectly balanced meal that delights your palate while meeting your nutritional targets.

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NUTRITION

325kcal
Protein
41g
Fat
12.9g
Carbs
14g

SERVINGS

1 serving

INGREDIENTS

5 oz Tilapia Fillet (142g)

1 cup Green Beans (125g)

1 cup Cauliflower (150g)

2 tsp Olive Oil (10g)

Salt and Pepper to taste

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PREPARATION

  • 1

    Pat the tilapia fillet dry and season both sides with salt and pepper.

  • 2

    Heat a non-stick pan over medium-high heat and drizzle 1 tsp of olive oil.

  • 3

    Place the tilapia in the pan and sear for about 3-4 minutes per side until the fish is opaque and flakes easily with a fork.

  • 4

    Meanwhile, steam the green beans in a steamer or a pot with a steaming basket for about 5-6 minutes until tender-crisp.

  • 5

    For the cauliflower mash, steam the cauliflower florets until very soft, about 8-10 minutes.

  • 6

    Transfer the steamed cauliflower to a blender, add the remaining 1 tsp olive oil, and blend until smooth. Season with salt and pepper to taste.

  • 7

    Plate the seared tilapia with a side of steamed green beans and a generous scoop of cauliflower mash. Serve immediately.

Seared Tilapia with Steamed Green Beans and Cauliflower Mash

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

Seared Tilapia with Steamed Green Beans and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Tilapia with Steamed Green Beans and Cauliflower Mash

Enjoy a light yet satisfying dinner featuring perfectly seared tilapia paired with crisp steamed green beans and a creamy cauliflower mash. This simple dish is dressed with a hint of olive oil for a smooth finish, offering a perfectly balanced meal that delights your palate while meeting your nutritional targets.

NUTRITION

325kcal
Protein
41g
Fat
12.9g
Carbs
14g

SERVINGS

1 serving

INGREDIENTS

5 oz Tilapia Fillet (142g)

1 cup Green Beans (125g)

1 cup Cauliflower (150g)

2 tsp Olive Oil (10g)

Salt and Pepper to taste

PREPARATION

  • 1

    Pat the tilapia fillet dry and season both sides with salt and pepper.

  • 2

    Heat a non-stick pan over medium-high heat and drizzle 1 tsp of olive oil.

  • 3

    Place the tilapia in the pan and sear for about 3-4 minutes per side until the fish is opaque and flakes easily with a fork.

  • 4

    Meanwhile, steam the green beans in a steamer or a pot with a steaming basket for about 5-6 minutes until tender-crisp.

  • 5

    For the cauliflower mash, steam the cauliflower florets until very soft, about 8-10 minutes.

  • 6

    Transfer the steamed cauliflower to a blender, add the remaining 1 tsp olive oil, and blend until smooth. Season with salt and pepper to taste.

  • 7

    Plate the seared tilapia with a side of steamed green beans and a generous scoop of cauliflower mash. Serve immediately.