Seared Tilapia with Steamed Broccoli 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 Broccoli and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Tilapia with Steamed Broccoli and Cauliflower Mash

Enjoy a light yet satisfying dinner featuring perfectly seared tilapia, complemented by tender steamed broccoli and a velvety cauliflower mash enriched with a touch of creamy Greek yogurt. This dish is balanced in flavor, texture, and nutritional value, making it an ideal dinner for those meeting their protein and calorie targets.

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NUTRITION

340kcal
Protein
48.7g
Fat
8.2g
Carbs
19.2g

SERVINGS

1 serving

INGREDIENTS

7 ounces Tilapia Fillet

1 teaspoon Olive Oil

1 cup Broccoli

1 cup Cauliflower

1/4 cup Nonfat Greek Yogurt

Salt and Pepper to taste

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PREPARATION

  • 1

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

  • 2

    Heat a nonstick skillet over medium-high heat and add the olive oil.

  • 3

    Sear the tilapia for about 3-4 minutes per side until nicely golden and cooked through.

  • 4

    While the fish cooks, steam the broccoli until crisp-tender, about 4-5 minutes.

  • 5

    Steam the cauliflower until soft, approximately 8-10 minutes.

  • 6

    Once the cauliflower is tender, transfer it to a bowl and mash with the Greek yogurt; season with salt and pepper to taste.

  • 7

    Plate the seared tilapia alongside a serving of steamed broccoli and a generous scoop of cauliflower mash.

  • 8

    Serve immediately and enjoy your balanced, protein-packed dinner.

Seared Tilapia with Steamed Broccoli 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 Broccoli and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Tilapia with Steamed Broccoli and Cauliflower Mash

Enjoy a light yet satisfying dinner featuring perfectly seared tilapia, complemented by tender steamed broccoli and a velvety cauliflower mash enriched with a touch of creamy Greek yogurt. This dish is balanced in flavor, texture, and nutritional value, making it an ideal dinner for those meeting their protein and calorie targets.

NUTRITION

340kcal
Protein
48.7g
Fat
8.2g
Carbs
19.2g

SERVINGS

1 serving

INGREDIENTS

7 ounces Tilapia Fillet

1 teaspoon Olive Oil

1 cup Broccoli

1 cup Cauliflower

1/4 cup Nonfat Greek Yogurt

Salt and Pepper to taste

PREPARATION

  • 1

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

  • 2

    Heat a nonstick skillet over medium-high heat and add the olive oil.

  • 3

    Sear the tilapia for about 3-4 minutes per side until nicely golden and cooked through.

  • 4

    While the fish cooks, steam the broccoli until crisp-tender, about 4-5 minutes.

  • 5

    Steam the cauliflower until soft, approximately 8-10 minutes.

  • 6

    Once the cauliflower is tender, transfer it to a bowl and mash with the Greek yogurt; season with salt and pepper to taste.

  • 7

    Plate the seared tilapia alongside a serving of steamed broccoli and a generous scoop of cauliflower mash.

  • 8

    Serve immediately and enjoy your balanced, protein-packed dinner.