Seared Tilapia with Steamed Green Beans and Garlic Mashed Cauliflower

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

Seared Tilapia with Steamed Green Beans and Garlic Mashed Cauliflower

YOUR SOLIN GENERATED RECIPE

Seared Tilapia with Steamed Green Beans and Garlic Mashed Cauliflower

Enjoy a light and satisfying dinner featuring perfectly seared tilapia paired with crisp steamed green beans and a creamy garlic mashed cauliflower blend, enriched with a touch of tangy Greek yogurt and olive oil. The dish is complemented with a side of fluffy quinoa, creating a balanced plate ideal for healthy weight loss.

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NUTRITION

414kcal
Protein
44.2g
Fat
9.3g
Carbs
39g

SERVINGS

1 serving

INGREDIENTS

5 oz Tilapia Fillet

1 cup Green Beans

1 cup Cauliflower

2 oz Nonfat Plain Greek Yogurt

2 tsp Extra Virgin Olive Oil

1/2 cup Cooked Quinoa

1 clove Garlic

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PREPARATION

  • 1

    Season the tilapia fillet lightly with salt and pepper.

  • 2

    Heat a non-stick skillet over medium-high heat and add 1 tsp of olive oil.

  • 3

    Place the tilapia in the skillet and sear for about 3-4 minutes on each side until the fish is opaque and flakes easily.

  • 4

    Meanwhile, steam the green beans in a steamer basket over boiling water for 4-5 minutes until tender but still crisp.

  • 5

    For the garlic mashed cauliflower, steam the cauliflower florets along with one clove of garlic until very tender, about 8-10 minutes.

  • 6

    Transfer the steamed cauliflower and garlic to a blender or use a potato masher, then add the Greek yogurt and remaining 1 tsp olive oil. Blend or mash until creamy. Season with salt and pepper to taste.

  • 7

    Heat the cooked quinoa briefly if desired, then plate by placing the seared tilapia alongside the green beans, a generous serving of garlic mashed cauliflower, and a side of quinoa.

  • 8

    Enjoy your balanced dinner that supports your healthy weight loss goals.

Seared Tilapia with Steamed Green Beans and Garlic Mashed Cauliflower

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

Seared Tilapia with Steamed Green Beans and Garlic Mashed Cauliflower

YOUR SOLIN GENERATED RECIPE

Seared Tilapia with Steamed Green Beans and Garlic Mashed Cauliflower

Enjoy a light and satisfying dinner featuring perfectly seared tilapia paired with crisp steamed green beans and a creamy garlic mashed cauliflower blend, enriched with a touch of tangy Greek yogurt and olive oil. The dish is complemented with a side of fluffy quinoa, creating a balanced plate ideal for healthy weight loss.

NUTRITION

414kcal
Protein
44.2g
Fat
9.3g
Carbs
39g

SERVINGS

1 serving

INGREDIENTS

5 oz Tilapia Fillet

1 cup Green Beans

1 cup Cauliflower

2 oz Nonfat Plain Greek Yogurt

2 tsp Extra Virgin Olive Oil

1/2 cup Cooked Quinoa

1 clove Garlic

PREPARATION

  • 1

    Season the tilapia fillet lightly with salt and pepper.

  • 2

    Heat a non-stick skillet over medium-high heat and add 1 tsp of olive oil.

  • 3

    Place the tilapia in the skillet and sear for about 3-4 minutes on each side until the fish is opaque and flakes easily.

  • 4

    Meanwhile, steam the green beans in a steamer basket over boiling water for 4-5 minutes until tender but still crisp.

  • 5

    For the garlic mashed cauliflower, steam the cauliflower florets along with one clove of garlic until very tender, about 8-10 minutes.

  • 6

    Transfer the steamed cauliflower and garlic to a blender or use a potato masher, then add the Greek yogurt and remaining 1 tsp olive oil. Blend or mash until creamy. Season with salt and pepper to taste.

  • 7

    Heat the cooked quinoa briefly if desired, then plate by placing the seared tilapia alongside the green beans, a generous serving of garlic mashed cauliflower, and a side of quinoa.

  • 8

    Enjoy your balanced dinner that supports your healthy weight loss goals.