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 and satisfying dinner featuring delicately seared tilapia with a subtle citrus touch, paired with vibrant steamed broccoli and a velvety cauliflower mash enriched with a hint of olive oil and butter. This balanced plate delivers flavors and textures that are both comforting and refreshing.

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NUTRITION

273kcal
Protein
21.7g
Fat
14.6g
Carbs
16.2g

SERVINGS

1 serving

INGREDIENTS

2.3 ounces Tilapia Fillet (≈65g)

1 cup Broccoli, chopped (≈156g)

1 cup Cauliflower, riced (≈107g)

0.5 tablespoon Olive Oil

0.5 tablespoon Unsalted Butter

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PREPARATION

  • 1

    Pat the tilapia dry and season lightly with salt, pepper, and a squeeze of lemon if desired.

  • 2

    Heat a nonstick skillet over medium-high heat. Add the tilapia and sear for about 2-3 minutes per side until the fish is opaque and flakes easily. Remove from heat and set aside.

  • 3

    Steam the broccoli in a steamer basket over boiling water for about 4-5 minutes until tender but still bright and crisp.

  • 4

    In a separate pot, steam the cauliflower until soft, about 6-7 minutes. Transfer the cauliflower to a bowl and mash with olive oil and unsalted butter until smooth. Season with salt and pepper to taste.

  • 5

    Plate the seared tilapia alongside the steamed broccoli and a generous serving of cauliflower mash. Serve immediately and enjoy.

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 and satisfying dinner featuring delicately seared tilapia with a subtle citrus touch, paired with vibrant steamed broccoli and a velvety cauliflower mash enriched with a hint of olive oil and butter. This balanced plate delivers flavors and textures that are both comforting and refreshing.

NUTRITION

273kcal
Protein
21.7g
Fat
14.6g
Carbs
16.2g

SERVINGS

1 serving

INGREDIENTS

2.3 ounces Tilapia Fillet (≈65g)

1 cup Broccoli, chopped (≈156g)

1 cup Cauliflower, riced (≈107g)

0.5 tablespoon Olive Oil

0.5 tablespoon Unsalted Butter

PREPARATION

  • 1

    Pat the tilapia dry and season lightly with salt, pepper, and a squeeze of lemon if desired.

  • 2

    Heat a nonstick skillet over medium-high heat. Add the tilapia and sear for about 2-3 minutes per side until the fish is opaque and flakes easily. Remove from heat and set aside.

  • 3

    Steam the broccoli in a steamer basket over boiling water for about 4-5 minutes until tender but still bright and crisp.

  • 4

    In a separate pot, steam the cauliflower until soft, about 6-7 minutes. Transfer the cauliflower to a bowl and mash with olive oil and unsalted butter until smooth. Season with salt and pepper to taste.

  • 5

    Plate the seared tilapia alongside the steamed broccoli and a generous serving of cauliflower mash. Serve immediately and enjoy.