Seared Tilapia with Steamed Broccoli and Cottage Cheese

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

Seared Tilapia with Steamed Broccoli and Cottage Cheese

YOUR SOLIN GENERATED RECIPE

Seared Tilapia with Steamed Broccoli and Cottage Cheese

Pan-seared tilapia seasoned with lemon and herbs, served with tender steamed broccoli and creamy low-fat cottage cheese for a satisfying, protein-packed lunch with a zesty finish.

Try 7 days free, then $12.99 / mo.

NUTRITION

292kcal
Protein
53.6g
Fat
4.5g
Carbs
10g

SERVINGS

1 serving

INGREDIENTS

6.5 ounces Tilapia Fillet

1/2 cup Low-Fat Cottage Cheese (1%)

1 cup Broccoli florets

1 tablespoon Lemon Juice

Try 7 days free, then $12.99 / mo.

PREPARATION

  • 1

    Pat the tilapia fillets dry with a paper towel and season both sides with sea salt, black pepper, and dried oregano.

  • 2

    Heat a non-stick skillet over medium-high heat and lightly coat with a quick spray of avocado oil if needed.

  • 3

    Place the tilapia in the hot skillet and sear for 3-4 minutes per side until the fish is opaque and flakes easily with a fork.

  • 4

    While the fish cooks, place the broccoli florets in a steamer basket over boiling water and steam for 5 minutes until tender-crisp.

  • 5

    Scoop the low-fat cottage cheese onto a plate and season with a pinch of cracked black pepper.

  • 6

    Plate the seared tilapia and steamed broccoli next to the cottage cheese, finishing the fish with a fresh squeeze of lemon juice.

Seared Tilapia with Steamed Broccoli and Cottage Cheese

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

Seared Tilapia with Steamed Broccoli and Cottage Cheese

YOUR SOLIN GENERATED RECIPE

Seared Tilapia with Steamed Broccoli and Cottage Cheese

Pan-seared tilapia seasoned with lemon and herbs, served with tender steamed broccoli and creamy low-fat cottage cheese for a satisfying, protein-packed lunch with a zesty finish.

NUTRITION

292kcal
Protein
53.6g
Fat
4.5g
Carbs
10g

SERVINGS

1 serving

INGREDIENTS

6.5 ounces Tilapia Fillet

1/2 cup Low-Fat Cottage Cheese (1%)

1 cup Broccoli florets

1 tablespoon Lemon Juice

PREPARATION

  • 1

    Pat the tilapia fillets dry with a paper towel and season both sides with sea salt, black pepper, and dried oregano.

  • 2

    Heat a non-stick skillet over medium-high heat and lightly coat with a quick spray of avocado oil if needed.

  • 3

    Place the tilapia in the hot skillet and sear for 3-4 minutes per side until the fish is opaque and flakes easily with a fork.

  • 4

    While the fish cooks, place the broccoli florets in a steamer basket over boiling water and steam for 5 minutes until tender-crisp.

  • 5

    Scoop the low-fat cottage cheese onto a plate and season with a pinch of cracked black pepper.

  • 6

    Plate the seared tilapia and steamed broccoli next to the cottage cheese, finishing the fish with a fresh squeeze of lemon juice.