Seared Tilapia with Roasted Broccoli and Quinoa

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

Seared Tilapia with Roasted Broccoli and Quinoa

YOUR SOLIN GENERATED RECIPE

Seared Tilapia with Roasted Broccoli and Quinoa

Enjoy a light yet satisfying dinner featuring tender, perfectly seared tilapia paired with crunchy roasted broccoli and nutty quinoa. This meal delivers a balanced combination of lean protein, complex carbs, and fresh vegetable goodness, ideal for those looking to refuel with clean, whole ingredients.

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NUTRITION

390kcal
Protein
42.7g
Fat
7.1g
Carbs
40.7g

SERVINGS

1 serving

INGREDIENTS

6 oz Tilapia Fillet

3/4 cup cooked Quinoa

1 cup Broccoli

Olive Oil Cooking Spray

Salt (pinch)

Pepper (pinch)

Garlic Powder (dash)

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PREPARATION

  • 1

    Preheat your oven to 425°F for the broccoli and set a skillet over medium-high heat for the tilapia.

  • 2

    Toss the broccoli florets with a light coating of olive oil cooking spray, salt, and pepper. Spread them in a single layer on a baking sheet and roast in the oven for 15-18 minutes until tender and slightly browned.

  • 3

    Meanwhile, season the tilapia fillet on both sides with salt, pepper, and a dash of garlic powder.

  • 4

    Lightly coat the skillet with olive oil cooking spray and heat it. Once hot, add the tilapia and sear for about 3 minutes on each side, or until the fish is opaque and flakes easily.

  • 5

    Reheat the pre-cooked quinoa if needed. Plate a serving of quinoa alongside the seared tilapia and roasted broccoli.

  • 6

    Serve immediately and enjoy your balanced dinner.

Seared Tilapia with Roasted Broccoli and Quinoa

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

Seared Tilapia with Roasted Broccoli and Quinoa

YOUR SOLIN GENERATED RECIPE

Seared Tilapia with Roasted Broccoli and Quinoa

Enjoy a light yet satisfying dinner featuring tender, perfectly seared tilapia paired with crunchy roasted broccoli and nutty quinoa. This meal delivers a balanced combination of lean protein, complex carbs, and fresh vegetable goodness, ideal for those looking to refuel with clean, whole ingredients.

NUTRITION

390kcal
Protein
42.7g
Fat
7.1g
Carbs
40.7g

SERVINGS

1 serving

INGREDIENTS

6 oz Tilapia Fillet

3/4 cup cooked Quinoa

1 cup Broccoli

Olive Oil Cooking Spray

Salt (pinch)

Pepper (pinch)

Garlic Powder (dash)

PREPARATION

  • 1

    Preheat your oven to 425°F for the broccoli and set a skillet over medium-high heat for the tilapia.

  • 2

    Toss the broccoli florets with a light coating of olive oil cooking spray, salt, and pepper. Spread them in a single layer on a baking sheet and roast in the oven for 15-18 minutes until tender and slightly browned.

  • 3

    Meanwhile, season the tilapia fillet on both sides with salt, pepper, and a dash of garlic powder.

  • 4

    Lightly coat the skillet with olive oil cooking spray and heat it. Once hot, add the tilapia and sear for about 3 minutes on each side, or until the fish is opaque and flakes easily.

  • 5

    Reheat the pre-cooked quinoa if needed. Plate a serving of quinoa alongside the seared tilapia and roasted broccoli.

  • 6

    Serve immediately and enjoy your balanced dinner.