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 and flavorful dinner featuring perfectly seared tilapia paired with crisp roasted asparagus and a silky cauliflower mash blended with a hint of skim milk and olive oil.

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NUTRITION

276kcal
Protein
40g
Fat
8.2g
Carbs
12g

SERVINGS

1 serving

INGREDIENTS

6 ounces Tilapia Fillet

5 spears Fresh Asparagus

1 cup Cauliflower (florets)

1/4 cup Skim Milk

1 teaspoon Olive Oil

Salt and Pepper to taste

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PREPARATION

  • 1

    Preheat your oven to 425°F. Line a baking sheet with parchment paper.

  • 2

    Toss the asparagus spears with a small drizzle of olive oil, salt, and pepper. Arrange them on the baking sheet and roast for about 10-12 minutes until tender and slightly crisp.

  • 3

    While the asparagus roasts, prepare the cauliflower mash. Steam or boil cauliflower florets until they become soft, about 8-10 minutes.

  • 4

    Once the cauliflower is cooked, transfer to a blender or use an immersion blender. Add the skim milk, olive oil, salt, and pepper, then blend until smooth. Adjust seasoning as desired.

  • 5

    Season the tilapia fillet with salt and pepper. Heat a non-stick skillet over medium-high heat. Add a tiny splash of olive oil and sear the tilapia for about 3 minutes per side, or until the fish is opaque and flakes easily.

  • 6

    Plate the seared tilapia with a side of roasted asparagus and a serving of cauliflower mash. Serve immediately and enjoy your nutrient-packed dinner.

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 and flavorful dinner featuring perfectly seared tilapia paired with crisp roasted asparagus and a silky cauliflower mash blended with a hint of skim milk and olive oil.

NUTRITION

276kcal
Protein
40g
Fat
8.2g
Carbs
12g

SERVINGS

1 serving

INGREDIENTS

6 ounces Tilapia Fillet

5 spears Fresh Asparagus

1 cup Cauliflower (florets)

1/4 cup Skim Milk

1 teaspoon Olive Oil

Salt and Pepper to taste

PREPARATION

  • 1

    Preheat your oven to 425°F. Line a baking sheet with parchment paper.

  • 2

    Toss the asparagus spears with a small drizzle of olive oil, salt, and pepper. Arrange them on the baking sheet and roast for about 10-12 minutes until tender and slightly crisp.

  • 3

    While the asparagus roasts, prepare the cauliflower mash. Steam or boil cauliflower florets until they become soft, about 8-10 minutes.

  • 4

    Once the cauliflower is cooked, transfer to a blender or use an immersion blender. Add the skim milk, olive oil, salt, and pepper, then blend until smooth. Adjust seasoning as desired.

  • 5

    Season the tilapia fillet with salt and pepper. Heat a non-stick skillet over medium-high heat. Add a tiny splash of olive oil and sear the tilapia for about 3 minutes per side, or until the fish is opaque and flakes easily.

  • 6

    Plate the seared tilapia with a side of roasted asparagus and a serving of cauliflower mash. Serve immediately and enjoy your nutrient-packed dinner.