Seared Tilapia with Steamed Broccoli and Quinoa

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

Seared Tilapia with Steamed Broccoli and Quinoa

YOUR SOLIN GENERATED RECIPE

Seared Tilapia with Steamed Broccoli and Quinoa

Enjoy a light and flavorful dinner featuring perfectly seared tilapia paired with nutrient-packed steamed broccoli and a serving of fluffy quinoa. This dish is designed to be balanced and satisfying, offering a fresh taste of the sea alongside the wholesome goodness of whole grains and greens.

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NUTRITION

367kcal
Protein
33.1g
Fat
10.0g
Carbs
40.4g

SERVINGS

1 serving

INGREDIENTS

4 ounces Tilapia Fillet

1/4 cup dry Quinoa

1 cup steamed Broccoli

1 tsp Olive Oil

A pinch of Salt

A pinch of Black Pepper

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PREPARATION

  • 1

    Rinse the tilapia fillet under cool water and pat dry with paper towels.

  • 2

    Season the tilapia with a pinch of salt and black pepper.

  • 3

    Heat a teaspoon of olive oil in a non-stick skillet over medium-high heat.

  • 4

    Once the oil is shimmering, add the tilapia fillet. Sear for about 3-4 minutes per side until the flesh is opaque and flakes easily with a fork.

  • 5

    Meanwhile, cook the quinoa: rinse 1/4 cup dry quinoa under cold water, then combine with 0.5 cup water in a small pot. Bring to a boil, reduce heat to low, cover, and simmer for about 15 minutes or until the water is absorbed and the quinoa is fluffy. Fluff with a fork.

  • 6

    Steam 1 cup broccoli until tender (about 4-5 minutes) in a steamer or microwave until crisp-tender.

  • 7

    Plate the seared tilapia alongside the steamed broccoli and quinoa. Enjoy your balanced dinner!

Seared Tilapia with Steamed Broccoli and Quinoa

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

Seared Tilapia with Steamed Broccoli and Quinoa

YOUR SOLIN GENERATED RECIPE

Seared Tilapia with Steamed Broccoli and Quinoa

Enjoy a light and flavorful dinner featuring perfectly seared tilapia paired with nutrient-packed steamed broccoli and a serving of fluffy quinoa. This dish is designed to be balanced and satisfying, offering a fresh taste of the sea alongside the wholesome goodness of whole grains and greens.

NUTRITION

367kcal
Protein
33.1g
Fat
10.0g
Carbs
40.4g

SERVINGS

1 serving

INGREDIENTS

4 ounces Tilapia Fillet

1/4 cup dry Quinoa

1 cup steamed Broccoli

1 tsp Olive Oil

A pinch of Salt

A pinch of Black Pepper

PREPARATION

  • 1

    Rinse the tilapia fillet under cool water and pat dry with paper towels.

  • 2

    Season the tilapia with a pinch of salt and black pepper.

  • 3

    Heat a teaspoon of olive oil in a non-stick skillet over medium-high heat.

  • 4

    Once the oil is shimmering, add the tilapia fillet. Sear for about 3-4 minutes per side until the flesh is opaque and flakes easily with a fork.

  • 5

    Meanwhile, cook the quinoa: rinse 1/4 cup dry quinoa under cold water, then combine with 0.5 cup water in a small pot. Bring to a boil, reduce heat to low, cover, and simmer for about 15 minutes or until the water is absorbed and the quinoa is fluffy. Fluff with a fork.

  • 6

    Steam 1 cup broccoli until tender (about 4-5 minutes) in a steamer or microwave until crisp-tender.

  • 7

    Plate the seared tilapia alongside the steamed broccoli and quinoa. Enjoy your balanced dinner!