Seared Tilapia with Steamed Green Beans and Cauliflower Mash

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

Seared Tilapia with Steamed Green Beans and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Tilapia with Steamed Green Beans and Cauliflower Mash

Pan-seared tilapia fillets served with garlicky steamed green beans and a creamy cauliflower mash, finished with a bright squeeze of lemon.

Try 7 days free, then $12.99 / mo.

NUTRITION

283kcal
Protein
40.6g
Fat
8g
Carbs
15.5g

SERVINGS

1 serving

INGREDIENTS

6 ounces Tilapia Fillet

1.5 cups Cauliflower florets

1 cup Green Beans

1 teaspoon Olive Oil

1 tablespoon Nonfat Plain Greek Yogurt

Try 7 days free, then $12.99 / mo.

PREPARATION

  • 1

    Place cauliflower florets in a steamer basket over boiling water and steam for 10-12 minutes until very tender.

  • 2

    Add the green beans to the steamer for the last 5 minutes of cooking until they are bright green and crisp-tender.

  • 3

    While vegetables steam, pat the tilapia fillets dry with a paper towel and season both sides with salt, pepper, and a pinch of garlic powder.

  • 4

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

  • 5

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

  • 6

    Transfer the steamed cauliflower to a bowl and mash with the Greek yogurt and a pinch of salt until smooth and creamy.

  • 7

    Plate the cauliflower mash, top with the seared tilapia, and serve the steamed green beans on the side with a fresh lemon wedge.

Seared Tilapia with Steamed Green Beans and Cauliflower Mash

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

Seared Tilapia with Steamed Green Beans and Cauliflower Mash

YOUR SOLIN GENERATED RECIPE

Seared Tilapia with Steamed Green Beans and Cauliflower Mash

Pan-seared tilapia fillets served with garlicky steamed green beans and a creamy cauliflower mash, finished with a bright squeeze of lemon.

NUTRITION

283kcal
Protein
40.6g
Fat
8g
Carbs
15.5g

SERVINGS

1 serving

INGREDIENTS

6 ounces Tilapia Fillet

1.5 cups Cauliflower florets

1 cup Green Beans

1 teaspoon Olive Oil

1 tablespoon Nonfat Plain Greek Yogurt

PREPARATION

  • 1

    Place cauliflower florets in a steamer basket over boiling water and steam for 10-12 minutes until very tender.

  • 2

    Add the green beans to the steamer for the last 5 minutes of cooking until they are bright green and crisp-tender.

  • 3

    While vegetables steam, pat the tilapia fillets dry with a paper towel and season both sides with salt, pepper, and a pinch of garlic powder.

  • 4

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

  • 5

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

  • 6

    Transfer the steamed cauliflower to a bowl and mash with the Greek yogurt and a pinch of salt until smooth and creamy.

  • 7

    Plate the cauliflower mash, top with the seared tilapia, and serve the steamed green beans on the side with a fresh lemon wedge.