Seared Tilapia with Steamed Broccoli and 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 Quinoa

YOUR SOLIN GENERATED RECIPE

Seared Tilapia with Steamed Broccoli and Quinoa

Pan-seared tilapia fillets seasoned with lemon and garlic, served over fluffy quinoa with a side of vibrant, tender-crisp steamed broccoli.

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NUTRITION

307kcal
Protein
32.3g
Fat
8.8g
Carbs
26.9g

SERVINGS

1 serving

INGREDIENTS

4.5 ounces Tilapia Fillet

0.5 cup Cooked Quinoa

1 cup Broccoli Florets

1 teaspoon Extra Virgin Olive Oil

1 tablespoon Fresh Lemon Juice

Pinch of Garlic Powder

Salt and Black Pepper to taste

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PREPARATION

  • 1

    Pat the tilapia fillets dry with a paper towel and season both sides evenly with garlic powder, salt, and black pepper.

  • 2

    Heat the extra virgin olive oil in a non-stick skillet over medium-high heat until shimmering.

  • 3

    Carefully place the tilapia in the skillet and sear for 3 to 4 minutes per side until the exterior is golden and the fish flakes easily with a fork.

  • 4

    While the fish cooks, place the broccoli florets in a steamer basket over a pot of boiling water, cover, and steam for about 5 minutes until they are vibrant green and tender-crisp.

  • 5

    Warm the pre-cooked quinoa in a small saucepan or microwave until heated through, then fluff with a fork.

  • 6

    Plate the seared tilapia over the bed of quinoa, serve the steamed broccoli on the side, and finish the dish with a bright squeeze of fresh lemon juice.

Seared Tilapia with Steamed Broccoli and 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 Quinoa

YOUR SOLIN GENERATED RECIPE

Seared Tilapia with Steamed Broccoli and Quinoa

Pan-seared tilapia fillets seasoned with lemon and garlic, served over fluffy quinoa with a side of vibrant, tender-crisp steamed broccoli.

NUTRITION

307kcal
Protein
32.3g
Fat
8.8g
Carbs
26.9g

SERVINGS

1 serving

INGREDIENTS

4.5 ounces Tilapia Fillet

0.5 cup Cooked Quinoa

1 cup Broccoli Florets

1 teaspoon Extra Virgin Olive Oil

1 tablespoon Fresh Lemon Juice

Pinch of Garlic Powder

Salt and Black Pepper to taste

PREPARATION

  • 1

    Pat the tilapia fillets dry with a paper towel and season both sides evenly with garlic powder, salt, and black pepper.

  • 2

    Heat the extra virgin olive oil in a non-stick skillet over medium-high heat until shimmering.

  • 3

    Carefully place the tilapia in the skillet and sear for 3 to 4 minutes per side until the exterior is golden and the fish flakes easily with a fork.

  • 4

    While the fish cooks, place the broccoli florets in a steamer basket over a pot of boiling water, cover, and steam for about 5 minutes until they are vibrant green and tender-crisp.

  • 5

    Warm the pre-cooked quinoa in a small saucepan or microwave until heated through, then fluff with a fork.

  • 6

    Plate the seared tilapia over the bed of quinoa, serve the steamed broccoli on the side, and finish the dish with a bright squeeze of fresh lemon juice.