Name: Pan-Seared Tilapia with Lemon-Dill Sauce
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 6 oz Tilapia fillets; 1 tbsp Extra virgin olive oil; 0.25 cup Plain Greek yogurt; 1 tbsp Fresh dill; 1 tbsp Lemon juice; 0.5 cup Cooked quinoa; 1 cup Asparagus spears; 0.25 tsp Sea salt; 0.25 tsp Black pepper; 1 tsp Garlic powder

Pan-Seared Tilapia with Lemon-Dill Sauce

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

YOUR SOLIN GENERATED RECIPE

Pan-Seared Tilapia with Lemon-Dill Sauce

Pan-seared tilapia fillets served with a velvety lemon-dill yogurt sauce alongside nutty quinoa and crisp roasted asparagus.

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NUTRITION

Protein

50.4g

Fat

19.6g

Carbs

31.9g

SERVINGS

1 serving

INGREDIENTS

6 oz Tilapia fillets

1 tbsp Extra virgin olive oil

0.25 cup Plain Greek yogurt

1 tbsp Fresh dill

1 tbsp Lemon juice

0.5 cup Cooked quinoa

1 cup Asparagus spears

0.25 tsp Sea salt

0.25 tsp Black pepper

1 tsp Garlic powder

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PREPARATION

1
Pat the tilapia fillets completely dry with paper towels to ensure a proper sear.
2
Season both sides of the fish evenly with sea salt, black pepper, and garlic powder.
3
Heat the extra virgin olive oil in a large stainless steel or cast iron skillet over medium-high heat until it begins to shimmer.
4
Carefully place the tilapia fillets in the skillet and sear for 3 to 4 minutes per side, or until the fish is golden brown and flakes easily with a fork.
5
While the fish is cooking, whisk together the Greek yogurt, fresh chopped dill, and lemon juice in a small bowl until smooth.
6
Steam or roast the asparagus spears until they are tender-crisp and bright green.
7
Serve the pan-seared tilapia over a bed of warm quinoa, topped with a generous dollop of the lemon-dill sauce and the asparagus on the side.