Seared Tilapia with Roasted Asparagus and Cauliflower Mash

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

Seared Tilapia with Roasted Asparagus and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Tilapia with Roasted Asparagus and Cauliflower Mash

Enjoy a delicate seared tilapia fillet paired with crisp roasted asparagus and a creamy cauliflower mash accented with olive oil and a hint of butter. This light dinner is perfectly balanced to satisfy your palate while fitting neatly into your strict macro and calorie goals.

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NUTRITION

272kcal
Protein
38.5g
Fat
9.8g
Carbs
9g

SERVINGS

1 serving

INGREDIENTS

6 ounces Tilapia Fillet

6 spears Asparagus

1 cup Cauliflower Florets

1 teaspoon Olive Oil

0.5 teaspoon Unsalted Butter

Seasonings (Salt, Pepper, Garlic Powder)

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PREPARATION

  • 1

    Preheat the oven to 425°F.

  • 2

    Toss the asparagus with a pinch of salt, pepper, and a light drizzle of olive oil, then spread them on a baking sheet.

  • 3

    Roast the asparagus in the preheated oven for about 10-12 minutes until tender and slightly crispy.

  • 4

    Meanwhile, steam the cauliflower florets until very tender, about 8-10 minutes.

  • 5

    In a blender or with a fork, mash the steamed cauliflower with olive oil, unsalted butter, and season with salt, pepper, and garlic powder to taste. Adjust the texture with a little water if needed.

  • 6

    Season the tilapia fillet with salt, pepper, and garlic powder.

  • 7

    Heat a non-stick skillet over medium-high heat. Once hot, add the tilapia and sear for about 3 minutes on each side until the fish is opaque and flakes easily.

  • 8

    Plate the seared tilapia with a serving of roasted asparagus and a generous portion of cauliflower mash.

  • 9

    Serve immediately and enjoy your nutritious dinner.

Seared Tilapia with Roasted Asparagus and Cauliflower Mash

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

Seared Tilapia with Roasted Asparagus and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Tilapia with Roasted Asparagus and Cauliflower Mash

Enjoy a delicate seared tilapia fillet paired with crisp roasted asparagus and a creamy cauliflower mash accented with olive oil and a hint of butter. This light dinner is perfectly balanced to satisfy your palate while fitting neatly into your strict macro and calorie goals.

NUTRITION

272kcal
Protein
38.5g
Fat
9.8g
Carbs
9g

SERVINGS

1 serving

INGREDIENTS

6 ounces Tilapia Fillet

6 spears Asparagus

1 cup Cauliflower Florets

1 teaspoon Olive Oil

0.5 teaspoon Unsalted Butter

Seasonings (Salt, Pepper, Garlic Powder)

PREPARATION

  • 1

    Preheat the oven to 425°F.

  • 2

    Toss the asparagus with a pinch of salt, pepper, and a light drizzle of olive oil, then spread them on a baking sheet.

  • 3

    Roast the asparagus in the preheated oven for about 10-12 minutes until tender and slightly crispy.

  • 4

    Meanwhile, steam the cauliflower florets until very tender, about 8-10 minutes.

  • 5

    In a blender or with a fork, mash the steamed cauliflower with olive oil, unsalted butter, and season with salt, pepper, and garlic powder to taste. Adjust the texture with a little water if needed.

  • 6

    Season the tilapia fillet with salt, pepper, and garlic powder.

  • 7

    Heat a non-stick skillet over medium-high heat. Once hot, add the tilapia and sear for about 3 minutes on each side until the fish is opaque and flakes easily.

  • 8

    Plate the seared tilapia with a serving of roasted asparagus and a generous portion of cauliflower mash.

  • 9

    Serve immediately and enjoy your nutritious dinner.