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 seasoned with lemon and garlic, served over fluffy quinoa with a side of tender steamed broccoli and a finishing squeeze of zesty citrus.

Try 7 days free, then $12.99 / mo.

NUTRITION

349kcal
Protein
32.4g
Fat
13.3g
Carbs
27g

SERVINGS

1 serving

INGREDIENTS

4.5 oz Tilapia Fillet

1/2 cup Cooked Quinoa

1 cup Broccoli Florets

2 tsp Extra Virgin Olive Oil

1 tbsp Fresh Lemon Juice

1/2 tsp Garlic Powder

Salt and Pepper to taste

Try 7 days free, then $12.99 / mo.

PREPARATION

  • 1

    Pat the tilapia fillet completely dry with paper towels to ensure a good sear.

  • 2

    Season both sides of the fish with garlic powder, salt, and black pepper.

  • 3

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

  • 4

    Place the tilapia in the pan and sear for 3-4 minutes per side until golden brown and opaque throughout.

  • 5

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

  • 6

    Warm the pre-cooked quinoa in a small saucepan or microwave until heated through.

  • 7

    Plate the seared tilapia alongside the quinoa and steamed broccoli.

  • 8

    Drizzle the fresh lemon juice over the fish and vegetables just before serving for a bright, zesty finish.

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 seasoned with lemon and garlic, served over fluffy quinoa with a side of tender steamed broccoli and a finishing squeeze of zesty citrus.

NUTRITION

349kcal
Protein
32.4g
Fat
13.3g
Carbs
27g

SERVINGS

1 serving

INGREDIENTS

4.5 oz Tilapia Fillet

1/2 cup Cooked Quinoa

1 cup Broccoli Florets

2 tsp Extra Virgin Olive Oil

1 tbsp Fresh Lemon Juice

1/2 tsp Garlic Powder

Salt and Pepper to taste

PREPARATION

  • 1

    Pat the tilapia fillet completely dry with paper towels to ensure a good sear.

  • 2

    Season both sides of the fish with garlic powder, salt, and black pepper.

  • 3

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

  • 4

    Place the tilapia in the pan and sear for 3-4 minutes per side until golden brown and opaque throughout.

  • 5

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

  • 6

    Warm the pre-cooked quinoa in a small saucepan or microwave until heated through.

  • 7

    Plate the seared tilapia alongside the quinoa and steamed broccoli.

  • 8

    Drizzle the fresh lemon juice over the fish and vegetables just before serving for a bright, zesty finish.