Seared Tilapia with Steamed Broccoli, Quinoa and Lemon

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

Seared Tilapia with Steamed Broccoli, Quinoa and Lemon

YOUR SOLIN GENERATED RECIPE

Seared Tilapia with Steamed Broccoli, Quinoa and Lemon

Enjoy a light yet satisfying dinner featuring seared tilapia with a bright touch of lemon, paired with tender steamed broccoli and a modest serving of quinoa drizzled with olive oil for a hint of richness. This dish offers a perfect balance of protein and energy without overwhelming your calorie goals.

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NUTRITION

318kcal
Protein
40.8g
Fat
9.7g
Carbs
22.3g

SERVINGS

1 serving

INGREDIENTS

6 ounces Tilapia Fillet

1 cup Broccoli

1/4 cup Cooked Quinoa

1 teaspoon Olive Oil

1 Lemon wedge

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PREPARATION

  • 1

    Pat the tilapia dry with a paper towel and season lightly with salt and pepper.

  • 2

    Heat a non-stick skillet over medium-high heat. Add the tilapia and sear for approximately 3-4 minutes per side until the fish is golden on the outside and cooked through. Squeeze half a lemon over the fillet during the last minute of cooking for a bright flavor.

  • 3

    While the fish is cooking, steam the broccoli until it is tender yet still crisp, about 5 minutes.

  • 4

    Prepare the cooked quinoa if not already done, warming it slightly if needed.

  • 5

    Plate the tilapia alongside a cup of steamed broccoli and 1/4 cup of quinoa. Drizzle the broccoli with 1 teaspoon of olive oil and garnish the plate with an extra lemon wedge.

  • 6

    Serve immediately and enjoy your balanced, nutritious dinner.

Seared Tilapia with Steamed Broccoli, Quinoa and Lemon

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

Seared Tilapia with Steamed Broccoli, Quinoa and Lemon

YOUR SOLIN GENERATED RECIPE

Seared Tilapia with Steamed Broccoli, Quinoa and Lemon

Enjoy a light yet satisfying dinner featuring seared tilapia with a bright touch of lemon, paired with tender steamed broccoli and a modest serving of quinoa drizzled with olive oil for a hint of richness. This dish offers a perfect balance of protein and energy without overwhelming your calorie goals.

NUTRITION

318kcal
Protein
40.8g
Fat
9.7g
Carbs
22.3g

SERVINGS

1 serving

INGREDIENTS

6 ounces Tilapia Fillet

1 cup Broccoli

1/4 cup Cooked Quinoa

1 teaspoon Olive Oil

1 Lemon wedge

PREPARATION

  • 1

    Pat the tilapia dry with a paper towel and season lightly with salt and pepper.

  • 2

    Heat a non-stick skillet over medium-high heat. Add the tilapia and sear for approximately 3-4 minutes per side until the fish is golden on the outside and cooked through. Squeeze half a lemon over the fillet during the last minute of cooking for a bright flavor.

  • 3

    While the fish is cooking, steam the broccoli until it is tender yet still crisp, about 5 minutes.

  • 4

    Prepare the cooked quinoa if not already done, warming it slightly if needed.

  • 5

    Plate the tilapia alongside a cup of steamed broccoli and 1/4 cup of quinoa. Drizzle the broccoli with 1 teaspoon of olive oil and garnish the plate with an extra lemon wedge.

  • 6

    Serve immediately and enjoy your balanced, nutritious dinner.