Seared Tilapia with Steamed 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 Steamed Asparagus and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Tilapia with Steamed Asparagus and Cauliflower Mash

Enjoy a light yet flavorful dinner featuring perfectly seared tilapia paired with crisp, steamed asparagus and a creamy, comforting cauliflower mash accented with Greek yogurt and a hint of olive oil and butter.

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NUTRITION

286kcal
Protein
36g
Fat
12.7g
Carbs
14g

SERVINGS

1 serving

INGREDIENTS

4 ounces Tilapia Fillet

1 cup Steamed Asparagus

1 cup Cauliflower (cooked)

1/4 cup Nonfat Greek Yogurt

2 teaspoons Olive Oil

1/2 teaspoon Butter

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PREPARATION

  • 1

    Pat the tilapia dry with paper towels and season with salt, pepper, and your favorite herbs.

  • 2

    Heat a non-stick skillet over medium-high heat and add a drizzle of olive oil. Once hot, place the tilapia fillet and sear for about 3-4 minutes per side until the fish is cooked through and has a golden crust.

  • 3

    While the tilapia is cooking, steam the asparagus in a steamer basket over boiling water for approximately 4-5 minutes until tender but still crisp.

  • 4

    Prepare the cauliflower mash by boiling or steaming the cauliflower florets until very tender, about 8-10 minutes. Drain well and transfer to a bowl.

  • 5

    Mix in the nonfat Greek yogurt, 2 teaspoons olive oil, and 1/2 teaspoon butter with the cauliflower. Mash until smooth; season with salt and pepper to taste.

  • 6

    Plate the seared tilapia alongside the steamed asparagus and a generous serving of cauliflower mash. Enjoy your balanced, nutritious dinner!

Seared Tilapia with Steamed 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 Steamed Asparagus and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Tilapia with Steamed Asparagus and Cauliflower Mash

Enjoy a light yet flavorful dinner featuring perfectly seared tilapia paired with crisp, steamed asparagus and a creamy, comforting cauliflower mash accented with Greek yogurt and a hint of olive oil and butter.

NUTRITION

286kcal
Protein
36g
Fat
12.7g
Carbs
14g

SERVINGS

1 serving

INGREDIENTS

4 ounces Tilapia Fillet

1 cup Steamed Asparagus

1 cup Cauliflower (cooked)

1/4 cup Nonfat Greek Yogurt

2 teaspoons Olive Oil

1/2 teaspoon Butter

PREPARATION

  • 1

    Pat the tilapia dry with paper towels and season with salt, pepper, and your favorite herbs.

  • 2

    Heat a non-stick skillet over medium-high heat and add a drizzle of olive oil. Once hot, place the tilapia fillet and sear for about 3-4 minutes per side until the fish is cooked through and has a golden crust.

  • 3

    While the tilapia is cooking, steam the asparagus in a steamer basket over boiling water for approximately 4-5 minutes until tender but still crisp.

  • 4

    Prepare the cauliflower mash by boiling or steaming the cauliflower florets until very tender, about 8-10 minutes. Drain well and transfer to a bowl.

  • 5

    Mix in the nonfat Greek yogurt, 2 teaspoons olive oil, and 1/2 teaspoon butter with the cauliflower. Mash until smooth; season with salt and pepper to taste.

  • 6

    Plate the seared tilapia alongside the steamed asparagus and a generous serving of cauliflower mash. Enjoy your balanced, nutritious dinner!