Pan 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.

Pan Seared Tilapia with Steamed Broccoli and Quinoa

YOUR SOLIN GENERATED RECIPE

Pan Seared Tilapia with Steamed Broccoli and Quinoa

Lightly seasoned tilapia fillets pan-seared until golden and flaky, served with fluffy quinoa and tender steamed broccoli florets.

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NUTRITION

307kcal
Protein
14.9g
Fat
22.1g
Carbs
14.1g

SERVINGS

1 serving

INGREDIENTS

2 ounces Tilapia Fillet

1/4 cup Cooked Quinoa

1/2 cup Broccoli florets

1.5 tablespoons Extra Virgin Olive Oil

1 teaspoon Lemon Juice

1 clove Garlic, minced

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PREPARATION

  • 1

    Prepare the quinoa according to package instructions and set aside.

  • 2

    Steam the broccoli florets over boiling water for 4-5 minutes until tender-crisp and bright green.

  • 3

    Pat the tilapia fillet dry with paper towels and season both sides with a pinch of salt, pepper, and the minced garlic.

  • 4

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

  • 5

    Place the tilapia in the skillet and sear for 2-3 minutes on each side until the fish is opaque and easily flakes with a fork.

  • 6

    Remove from heat and drizzle the fresh lemon juice over the fish.

  • 7

    Serve the pan-seared tilapia immediately alongside the cooked quinoa and steamed broccoli.

Pan 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.

Pan Seared Tilapia with Steamed Broccoli and Quinoa

YOUR SOLIN GENERATED RECIPE

Pan Seared Tilapia with Steamed Broccoli and Quinoa

Lightly seasoned tilapia fillets pan-seared until golden and flaky, served with fluffy quinoa and tender steamed broccoli florets.

NUTRITION

307kcal
Protein
14.9g
Fat
22.1g
Carbs
14.1g

SERVINGS

1 serving

INGREDIENTS

2 ounces Tilapia Fillet

1/4 cup Cooked Quinoa

1/2 cup Broccoli florets

1.5 tablespoons Extra Virgin Olive Oil

1 teaspoon Lemon Juice

1 clove Garlic, minced

PREPARATION

  • 1

    Prepare the quinoa according to package instructions and set aside.

  • 2

    Steam the broccoli florets over boiling water for 4-5 minutes until tender-crisp and bright green.

  • 3

    Pat the tilapia fillet dry with paper towels and season both sides with a pinch of salt, pepper, and the minced garlic.

  • 4

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

  • 5

    Place the tilapia in the skillet and sear for 2-3 minutes on each side until the fish is opaque and easily flakes with a fork.

  • 6

    Remove from heat and drizzle the fresh lemon juice over the fish.

  • 7

    Serve the pan-seared tilapia immediately alongside the cooked quinoa and steamed broccoli.