Seared Tilapia with Steamed Broccoli and Lemon Herb 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 Lemon Herb Quinoa

YOUR SOLIN GENERATED RECIPE

Seared Tilapia with Steamed Broccoli and Lemon Herb Quinoa

Enjoy this light and flavorful dinner featuring perfectly seared tilapia with a delicate lemon-herb quinoa and a side of tender steamed broccoli. A balanced dish that brings bright citrus notes and fresh herbs together for a satisfying meal.

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NUTRITION

368kcal
Protein
36.5g
Fat
10.2g
Carbs
35.9g

SERVINGS

1 serving

INGREDIENTS

5 ounces Tilapia Fillet

1 cup steamed Broccoli

1 cup cooked Quinoa (from 1/3 cup dry)

1/4 Lemon (zest and juice)

1 Tbsp Fresh Parsley

1 tsp Olive Oil

Salt and Pepper to taste

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PREPARATION

  • 1

    Rinse the quinoa under cold water. In a small saucepan, combine the quinoa with water as per package instructions (using the equivalent of 1/3 cup dry quinoa), a squeeze of lemon juice, and a pinch of salt. Bring to a boil, then simmer until water is absorbed and quinoa is fluffy.

  • 2

    While the quinoa cooks, preheat a non-stick skillet over medium-high heat. Pat the tilapia fillet dry with paper towels and season both sides with salt and pepper.

  • 3

    Add the olive oil to the pan. Sear the tilapia fillet for about 3-4 minutes on each side or until the fish is opaque and flakes easily with a fork.

  • 4

    Steam the broccoli until tender, about 4-5 minutes. You can add a pinch of salt if desired.

  • 5

    Finely chop the fresh parsley and combine with lemon zest (from 1/4 lemon) and a little extra lemon juice into the cooked quinoa for a burst of herbal brightness.

  • 6

    Plate the seared tilapia alongside the steamed broccoli and a serving of lemon herb quinoa. Serve immediately.

Seared Tilapia with Steamed Broccoli and Lemon Herb 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 Lemon Herb Quinoa

YOUR SOLIN GENERATED RECIPE

Seared Tilapia with Steamed Broccoli and Lemon Herb Quinoa

Enjoy this light and flavorful dinner featuring perfectly seared tilapia with a delicate lemon-herb quinoa and a side of tender steamed broccoli. A balanced dish that brings bright citrus notes and fresh herbs together for a satisfying meal.

NUTRITION

368kcal
Protein
36.5g
Fat
10.2g
Carbs
35.9g

SERVINGS

1 serving

INGREDIENTS

5 ounces Tilapia Fillet

1 cup steamed Broccoli

1 cup cooked Quinoa (from 1/3 cup dry)

1/4 Lemon (zest and juice)

1 Tbsp Fresh Parsley

1 tsp Olive Oil

Salt and Pepper to taste

PREPARATION

  • 1

    Rinse the quinoa under cold water. In a small saucepan, combine the quinoa with water as per package instructions (using the equivalent of 1/3 cup dry quinoa), a squeeze of lemon juice, and a pinch of salt. Bring to a boil, then simmer until water is absorbed and quinoa is fluffy.

  • 2

    While the quinoa cooks, preheat a non-stick skillet over medium-high heat. Pat the tilapia fillet dry with paper towels and season both sides with salt and pepper.

  • 3

    Add the olive oil to the pan. Sear the tilapia fillet for about 3-4 minutes on each side or until the fish is opaque and flakes easily with a fork.

  • 4

    Steam the broccoli until tender, about 4-5 minutes. You can add a pinch of salt if desired.

  • 5

    Finely chop the fresh parsley and combine with lemon zest (from 1/4 lemon) and a little extra lemon juice into the cooked quinoa for a burst of herbal brightness.

  • 6

    Plate the seared tilapia alongside the steamed broccoli and a serving of lemon herb quinoa. Serve immediately.