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 served with fluffy quinoa and tender steamed broccoli, finished with a squeeze of zesty lemon.

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NUTRITION

314kcal
Protein
34.4g
Fat
10.1g
Carbs
24.7g

SERVINGS

1 serving

INGREDIENTS

4.9 oz Tilapia Fillet

1/3 cup Cooked Quinoa

1.5 cups Broccoli Florets

1.5 tsp Extra Virgin Olive Oil

1 tbsp Lemon Juice

1/4 tsp Garlic Powder

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PREPARATION

  • 1

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

  • 2

    Place the broccoli florets in a steamer basket over boiling water and steam for 5-7 minutes until tender-crisp.

  • 3

    While broccoli steams, heat the olive oil in a non-stick skillet over medium-high heat.

  • 4

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

  • 5

    Warm the pre-cooked quinoa in a small saucepan or microwave if necessary.

  • 6

    Plate the seared tilapia alongside the quinoa and steamed broccoli.

  • 7

    Drizzle the fresh lemon juice over the fish and vegetables before serving.

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 served with fluffy quinoa and tender steamed broccoli, finished with a squeeze of zesty lemon.

NUTRITION

314kcal
Protein
34.4g
Fat
10.1g
Carbs
24.7g

SERVINGS

1 serving

INGREDIENTS

4.9 oz Tilapia Fillet

1/3 cup Cooked Quinoa

1.5 cups Broccoli Florets

1.5 tsp Extra Virgin Olive Oil

1 tbsp Lemon Juice

1/4 tsp Garlic Powder

PREPARATION

  • 1

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

  • 2

    Place the broccoli florets in a steamer basket over boiling water and steam for 5-7 minutes until tender-crisp.

  • 3

    While broccoli steams, heat the olive oil in a non-stick skillet over medium-high heat.

  • 4

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

  • 5

    Warm the pre-cooked quinoa in a small saucepan or microwave if necessary.

  • 6

    Plate the seared tilapia alongside the quinoa and steamed broccoli.

  • 7

    Drizzle the fresh lemon juice over the fish and vegetables before serving.