Flaky Pan-Seared Tilapia with Egg White Vegetable Hash and Creamy Cottage Cheese

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

Flaky Pan-Seared Tilapia with Egg White Vegetable Hash and Creamy Cottage Cheese

YOUR SOLIN GENERATED RECIPE

Flaky Pan-Seared Tilapia with Egg White Vegetable Hash and Creamy Cottage Cheese

Enjoy this delicate tilapia paired with a vibrant egg white vegetable hash and a side of creamy cottage cheese. A light yet satisfying dish boasting flaky, perfectly seared fish, a colorful medley of peppers, onions, and spinach sautéed in a hint of olive oil, and a protein-rich boost from egg whites and cottage cheese.

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NUTRITION

350kcal
Protein
51.8g
Fat
8.9g
Carbs
14.8g

SERVINGS

1 serving

INGREDIENTS

4 oz Tilapia Fillet

4 Egg Whites

1/2 cup Diced Mixed Bell Peppers

1/4 cup Diced Onion

1/2 cup Baby Spinach

1 tsp Olive Oil

1/2 cup Low-Fat Cottage Cheese

Salt and Pepper to taste

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PREPARATION

  • 1

    Pat the tilapia dry with a paper towel and season both sides with salt and pepper.

  • 2

    Heat a non-stick skillet over medium-high heat. Add the tilapia fillet and cook for about 3-4 minutes per side until the fish is flaky and cooked through. Remove the fish from the skillet and set aside.

  • 3

    In the same skillet, add olive oil. Toss in the diced onions and bell peppers. Sauté for 2-3 minutes until they begin to soften.

  • 4

    Add the egg whites to the skillet, stirring gently with the vegetables. Let them set slightly before folding in the spinach. Continue cooking until the egg whites are fully set and the vegetables are tender, about 3-4 minutes.

  • 5

    Plate the egg white vegetable hash alongside the tilapia. Serve with a side of low-fat cottage cheese. Adjust seasoning with salt and pepper as needed, and enjoy!

Flaky Pan-Seared Tilapia with Egg White Vegetable Hash and Creamy Cottage Cheese

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

Flaky Pan-Seared Tilapia with Egg White Vegetable Hash and Creamy Cottage Cheese

YOUR SOLIN GENERATED RECIPE

Flaky Pan-Seared Tilapia with Egg White Vegetable Hash and Creamy Cottage Cheese

Enjoy this delicate tilapia paired with a vibrant egg white vegetable hash and a side of creamy cottage cheese. A light yet satisfying dish boasting flaky, perfectly seared fish, a colorful medley of peppers, onions, and spinach sautéed in a hint of olive oil, and a protein-rich boost from egg whites and cottage cheese.

NUTRITION

350kcal
Protein
51.8g
Fat
8.9g
Carbs
14.8g

SERVINGS

1 serving

INGREDIENTS

4 oz Tilapia Fillet

4 Egg Whites

1/2 cup Diced Mixed Bell Peppers

1/4 cup Diced Onion

1/2 cup Baby Spinach

1 tsp Olive Oil

1/2 cup Low-Fat Cottage Cheese

Salt and Pepper to taste

PREPARATION

  • 1

    Pat the tilapia dry with a paper towel and season both sides with salt and pepper.

  • 2

    Heat a non-stick skillet over medium-high heat. Add the tilapia fillet and cook for about 3-4 minutes per side until the fish is flaky and cooked through. Remove the fish from the skillet and set aside.

  • 3

    In the same skillet, add olive oil. Toss in the diced onions and bell peppers. Sauté for 2-3 minutes until they begin to soften.

  • 4

    Add the egg whites to the skillet, stirring gently with the vegetables. Let them set slightly before folding in the spinach. Continue cooking until the egg whites are fully set and the vegetables are tender, about 3-4 minutes.

  • 5

    Plate the egg white vegetable hash alongside the tilapia. Serve with a side of low-fat cottage cheese. Adjust seasoning with salt and pepper as needed, and enjoy!