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 a perfectly seared tilapia fillet paired with tender roasted broccoli and fluffy quinoa. This meal is designed to be flavorful with a touch of olive oil enhancing the simplicity of the ingredients, ideal for those keeping a close watch on protein and calorie targets.

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NUTRITION

410kcal
Protein
33.7g
Fat
19.1g
Carbs
31g

SERVINGS

1 serving

INGREDIENTS

4 ounces Tilapia Fillet

1 cup Broccoli

1/2 cup Cooked Quinoa

1 tablespoon Olive Oil

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PREPARATION

  • 1

    Preheat your oven to 400°F.

  • 2

    Toss the broccoli with half of the olive oil, a pinch of salt, and pepper. Spread them on a baking sheet.

  • 3

    Roast the broccoli in the oven for 15-20 minutes until tender and just slightly crispy on the edges.

  • 4

    While the broccoli roasts, pat the tilapia fillet dry and season both sides with salt and pepper.

  • 5

    Heat a non-stick skillet over medium-high heat and add the remaining olive oil.

  • 6

    Sear the tilapia for about 3-4 minutes on each side until the fish is opaque and flakes easily.

  • 7

    If your quinoa is not pre-cooked, cook 1/2 cup quinoa according to package instructions until fluffy.

  • 8

    Plate the seared tilapia alongside the roasted broccoli and a serving of cooked quinoa, 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 a perfectly seared tilapia fillet paired with tender roasted broccoli and fluffy quinoa. This meal is designed to be flavorful with a touch of olive oil enhancing the simplicity of the ingredients, ideal for those keeping a close watch on protein and calorie targets.

NUTRITION

410kcal
Protein
33.7g
Fat
19.1g
Carbs
31g

SERVINGS

1 serving

INGREDIENTS

4 ounces Tilapia Fillet

1 cup Broccoli

1/2 cup Cooked Quinoa

1 tablespoon Olive Oil

PREPARATION

  • 1

    Preheat your oven to 400°F.

  • 2

    Toss the broccoli with half of the olive oil, a pinch of salt, and pepper. Spread them on a baking sheet.

  • 3

    Roast the broccoli in the oven for 15-20 minutes until tender and just slightly crispy on the edges.

  • 4

    While the broccoli roasts, pat the tilapia fillet dry and season both sides with salt and pepper.

  • 5

    Heat a non-stick skillet over medium-high heat and add the remaining olive oil.

  • 6

    Sear the tilapia for about 3-4 minutes on each side until the fish is opaque and flakes easily.

  • 7

    If your quinoa is not pre-cooked, cook 1/2 cup quinoa according to package instructions until fluffy.

  • 8

    Plate the seared tilapia alongside the roasted broccoli and a serving of cooked quinoa, and enjoy your balanced dinner.