Seared Tilapia with Roasted 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 Roasted Asparagus and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Tilapia with Roasted Asparagus and Cauliflower Mash

Enjoy a light yet satisfying dinner featuring perfectly seared tilapia paired with tender roasted asparagus and a creamy cauliflower mash enriched with a touch of olive oil and a dollop of Greek yogurt. This dish not only bursts with flavor but is also thoughtfully balanced to meet your protein and calorie goals.

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NUTRITION

312kcal
Protein
44.5g
Fat
8.3g
Carbs
17g

SERVINGS

1 serving

INGREDIENTS

6 oz Tilapia Fillet

1.5 cups Asparagus

1 cup Cauliflower, chopped

1 tsp Olive Oil

2 tbsp 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 non-stick skillet over medium-high heat. Once hot, add the tilapia and sear for about 3 minutes per side or until the fish is opaque and flakes easily.

  • 3

    Meanwhile, preheat your oven to 400°F. Toss the asparagus in a small amount of olive oil, season with salt and pepper, and spread them on a baking sheet. Roast for about 10-12 minutes until tender.

  • 4

    For the cauliflower mash, steam the cauliflower florets until very tender, about 8-10 minutes. Transfer to a bowl and blend with the olive oil and Greek yogurt until smooth. Season with salt and pepper to taste.

  • 5

    Plate the seared tilapia alongside the roasted asparagus and a generous scoop of cauliflower mash. Serve immediately while warm.

Seared Tilapia with Roasted 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 Roasted Asparagus and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Tilapia with Roasted Asparagus and Cauliflower Mash

Enjoy a light yet satisfying dinner featuring perfectly seared tilapia paired with tender roasted asparagus and a creamy cauliflower mash enriched with a touch of olive oil and a dollop of Greek yogurt. This dish not only bursts with flavor but is also thoughtfully balanced to meet your protein and calorie goals.

NUTRITION

312kcal
Protein
44.5g
Fat
8.3g
Carbs
17g

SERVINGS

1 serving

INGREDIENTS

6 oz Tilapia Fillet

1.5 cups Asparagus

1 cup Cauliflower, chopped

1 tsp Olive Oil

2 tbsp 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 non-stick skillet over medium-high heat. Once hot, add the tilapia and sear for about 3 minutes per side or until the fish is opaque and flakes easily.

  • 3

    Meanwhile, preheat your oven to 400°F. Toss the asparagus in a small amount of olive oil, season with salt and pepper, and spread them on a baking sheet. Roast for about 10-12 minutes until tender.

  • 4

    For the cauliflower mash, steam the cauliflower florets until very tender, about 8-10 minutes. Transfer to a bowl and blend with the olive oil and Greek yogurt until smooth. Season with salt and pepper to taste.

  • 5

    Plate the seared tilapia alongside the roasted asparagus and a generous scoop of cauliflower mash. Serve immediately while warm.