NUTRITION

SERVINGS

INGREDIENTS

7 oz Tilapia fillets

1 tbsp Olive oil

2 tbsp Nonfat Greek yogurt

1 tbsp Fresh dill

1 tbsp Lemon juice

1 clove Garlic

1 cup Asparagus

0.25 cup Cooked quinoa

0.25 tsp Sea salt

0.25 tsp Black pepper

0.25 tsp Garlic powder

PREPARATION

• 1

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

• 2

  Heat 0.5 tbsp of olive oil in a large non-stick skillet over medium-high heat until shimmering.

• 3

  Place the tilapia fillets in the pan and sear for 3 to 4 minutes per side until the exterior is golden and the fish flakes easily with a fork.

• 4

  While the fish is searing, whisk together the Greek yogurt, lemon juice, minced garlic, and chopped fresh dill in a small bowl until smooth.

• 5

  Remove the fish from the pan and set aside; add the remaining 0.5 tbsp of olive oil to the same skillet and sauté the asparagus for 4 to 5 minutes until vibrant and crisp-tender.

• 6

  Plate the tilapia topped with the lemon-dill sauce and serve immediately alongside the cooked quinoa and sautéed asparagus.