Lemon Garlic Pan Seared Tilapia with Steamed Broccoli

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

Lemon Garlic Pan Seared Tilapia with Steamed Broccoli

YOUR SOLIN GENERATED RECIPE

Lemon Garlic Pan Seared Tilapia with Steamed Broccoli

Pan-seared tilapia fillets seasoned with garlic and lemon, served with tender steamed broccoli for a light and healthy dinner with a bright, zesty finish.

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NUTRITION

283kcal
Protein
12.4g
Fat
21.6g
Carbs
14.3g

SERVINGS

1 serving

INGREDIENTS

1.5 oz Tilapia Fillet

1.5 cups Broccoli Florets

1.5 tbsp Extra Virgin Olive Oil

1 clove Garlic, minced

0.5 medium Lemon

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PREPARATION

  • 1

    Pat the tilapia fillet dry with a paper towel and season lightly with salt and pepper.

  • 2

    Steam the broccoli florets in a steamer basket over boiling water for 5-7 minutes until they are tender-crisp.

  • 3

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

  • 4

    Add the tilapia to the skillet and cook for 2-3 minutes on one side until a golden crust forms.

  • 5

    Flip the fish carefully and add the minced garlic to the pan, cooking for another 2 minutes until the fish is opaque.

  • 6

    Squeeze the fresh lemon juice over the fish and garnish with a bit of lemon zest for extra brightness.

  • 7

    Plate the tilapia alongside the steamed broccoli and drizzle any remaining lemon-garlic oil from the pan over the vegetables.

Lemon Garlic Pan Seared Tilapia with Steamed Broccoli

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

Lemon Garlic Pan Seared Tilapia with Steamed Broccoli

YOUR SOLIN GENERATED RECIPE

Lemon Garlic Pan Seared Tilapia with Steamed Broccoli

Pan-seared tilapia fillets seasoned with garlic and lemon, served with tender steamed broccoli for a light and healthy dinner with a bright, zesty finish.

NUTRITION

283kcal
Protein
12.4g
Fat
21.6g
Carbs
14.3g

SERVINGS

1 serving

INGREDIENTS

1.5 oz Tilapia Fillet

1.5 cups Broccoli Florets

1.5 tbsp Extra Virgin Olive Oil

1 clove Garlic, minced

0.5 medium Lemon

PREPARATION

  • 1

    Pat the tilapia fillet dry with a paper towel and season lightly with salt and pepper.

  • 2

    Steam the broccoli florets in a steamer basket over boiling water for 5-7 minutes until they are tender-crisp.

  • 3

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

  • 4

    Add the tilapia to the skillet and cook for 2-3 minutes on one side until a golden crust forms.

  • 5

    Flip the fish carefully and add the minced garlic to the pan, cooking for another 2 minutes until the fish is opaque.

  • 6

    Squeeze the fresh lemon juice over the fish and garnish with a bit of lemon zest for extra brightness.

  • 7

    Plate the tilapia alongside the steamed broccoli and drizzle any remaining lemon-garlic oil from the pan over the vegetables.