Lemon Garlic Pan-Seared Tilapia with Roasted Broccoli

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

Lemon Garlic Pan-Seared Tilapia with Roasted Broccoli

YOUR SOLIN GENERATED RECIPE

Lemon Garlic Pan-Seared Tilapia with Roasted Broccoli

A vibrant dish featuring tender tilapia fillets pan-seared to perfection with a zesty lemon garlic sauce, paired with crispy roasted broccoli. The flavors meld together to create a light and refreshing meal that is both satisfying and nutrient-packed.

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NUTRITION

355kcal
Protein
38.4g
Fat
19.2g
Carbs
15.5g

SERVINGS

1 serving

INGREDIENTS

6 oz Tilapia Fillet (170g)

1 cup Broccoli (156g)

1 tbsp Olive Oil (13.5g)

1/2 medium Lemon (40g)

2 cloves Garlic (6g)

1/2 tsp Salt (3g)

1/4 tsp Black Pepper (0.6g)

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PREPARATION

  • 1

    Preheat the oven to 425°F.

  • 2

    In a bowl, toss the broccoli with 1/2 tablespoon of olive oil, salt, and pepper. Spread the broccoli evenly on a baking sheet and roast for 15-20 minutes until tender and slightly crispy on the edges.

  • 3

    Meanwhile, season the tilapia fillet lightly with salt and pepper on both sides.

  • 4

    Heat the remaining olive oil in a non-stick pan over medium-high heat. Add the minced garlic and sauté for about 30 seconds until fragrant.

  • 5

    Place the tilapia fillet in the pan and cook for about 3-4 minutes on each side, or until the fish is opaque and flakes easily with a fork.

  • 6

    Squeeze the juice of 1/2 lemon over the tilapia during the last minute of cooking to infuse a bright, citrus flavor.

  • 7

    Plate the tilapia alongside the roasted broccoli. Optionally, drizzle any remaining pan juices over the top.

  • 8

    Serve immediately and enjoy!

Lemon Garlic Pan-Seared Tilapia with Roasted Broccoli

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

Lemon Garlic Pan-Seared Tilapia with Roasted Broccoli

YOUR SOLIN GENERATED RECIPE

Lemon Garlic Pan-Seared Tilapia with Roasted Broccoli

A vibrant dish featuring tender tilapia fillets pan-seared to perfection with a zesty lemon garlic sauce, paired with crispy roasted broccoli. The flavors meld together to create a light and refreshing meal that is both satisfying and nutrient-packed.

NUTRITION

355kcal
Protein
38.4g
Fat
19.2g
Carbs
15.5g

SERVINGS

1 serving

INGREDIENTS

6 oz Tilapia Fillet (170g)

1 cup Broccoli (156g)

1 tbsp Olive Oil (13.5g)

1/2 medium Lemon (40g)

2 cloves Garlic (6g)

1/2 tsp Salt (3g)

1/4 tsp Black Pepper (0.6g)

PREPARATION

  • 1

    Preheat the oven to 425°F.

  • 2

    In a bowl, toss the broccoli with 1/2 tablespoon of olive oil, salt, and pepper. Spread the broccoli evenly on a baking sheet and roast for 15-20 minutes until tender and slightly crispy on the edges.

  • 3

    Meanwhile, season the tilapia fillet lightly with salt and pepper on both sides.

  • 4

    Heat the remaining olive oil in a non-stick pan over medium-high heat. Add the minced garlic and sauté for about 30 seconds until fragrant.

  • 5

    Place the tilapia fillet in the pan and cook for about 3-4 minutes on each side, or until the fish is opaque and flakes easily with a fork.

  • 6

    Squeeze the juice of 1/2 lemon over the tilapia during the last minute of cooking to infuse a bright, citrus flavor.

  • 7

    Plate the tilapia alongside the roasted broccoli. Optionally, drizzle any remaining pan juices over the top.

  • 8

    Serve immediately and enjoy!