Seared Tilapia with Steamed Broccoli and Quinoa

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

Seared Tilapia with Steamed Broccoli and Quinoa

YOUR SOLIN GENERATED RECIPE

Seared Tilapia with Steamed Broccoli and Quinoa

Enjoy a light and satisfying dinner featuring perfectly seared tilapia paired with vibrant steamed broccoli and fluffy quinoa. This dish is designed to deliver a balanced combination of lean protein, whole grains, and nutrient-packed vegetables, ensuring you hit your macro goals without compromising on flavor.

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NUTRITION

396kcal
Protein
33.7g
Fat
10.6g
Carbs
44.4g

SERVINGS

1 serving

INGREDIENTS

4 oz Tilapia Fillet

1/3 cup dry Quinoa (~57g)

1 cup Broccoli

1 tsp Olive Oil

Pinch of Salt

Pinch of Black Pepper

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PREPARATION

  • 1

    Rinse the quinoa under cold water. In a small pot, combine the quinoa with water (use a 2:1 water to quinoa ratio). Bring to a boil, then lower the heat and simmer until the water is absorbed (about 15 minutes). Fluff with a fork.

  • 2

    Meanwhile, season the tilapia fillet on both sides with a pinch of salt and black pepper.

  • 3

    Heat a non-stick skillet over medium-high heat and add the olive oil. Once heated, place the tilapia fillet in the skillet and sear for about 3-4 minutes on each side, or until the fish flakes easily with a fork.

  • 4

    While the tilapia is cooking, steam the broccoli until tender, about 5 minutes, ensuring it retains its vibrant color and crunch.

  • 5

    Plate the seared tilapia alongside a serving of steamed broccoli and a portion of quinoa. Serve immediately and enjoy your balanced meal.

Seared Tilapia with Steamed Broccoli and Quinoa

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

Seared Tilapia with Steamed Broccoli and Quinoa

YOUR SOLIN GENERATED RECIPE

Seared Tilapia with Steamed Broccoli and Quinoa

Enjoy a light and satisfying dinner featuring perfectly seared tilapia paired with vibrant steamed broccoli and fluffy quinoa. This dish is designed to deliver a balanced combination of lean protein, whole grains, and nutrient-packed vegetables, ensuring you hit your macro goals without compromising on flavor.

NUTRITION

396kcal
Protein
33.7g
Fat
10.6g
Carbs
44.4g

SERVINGS

1 serving

INGREDIENTS

4 oz Tilapia Fillet

1/3 cup dry Quinoa (~57g)

1 cup Broccoli

1 tsp Olive Oil

Pinch of Salt

Pinch of Black Pepper

PREPARATION

  • 1

    Rinse the quinoa under cold water. In a small pot, combine the quinoa with water (use a 2:1 water to quinoa ratio). Bring to a boil, then lower the heat and simmer until the water is absorbed (about 15 minutes). Fluff with a fork.

  • 2

    Meanwhile, season the tilapia fillet on both sides with a pinch of salt and black pepper.

  • 3

    Heat a non-stick skillet over medium-high heat and add the olive oil. Once heated, place the tilapia fillet in the skillet and sear for about 3-4 minutes on each side, or until the fish flakes easily with a fork.

  • 4

    While the tilapia is cooking, steam the broccoli until tender, about 5 minutes, ensuring it retains its vibrant color and crunch.

  • 5

    Plate the seared tilapia alongside a serving of steamed broccoli and a portion of quinoa. Serve immediately and enjoy your balanced meal.