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

Pan-seared tilapia fillets seasoned with lemon and garlic, served over fluffy quinoa and tender steamed broccoli with a zesty citrus finish.

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NUTRITION

363kcal
Protein
42.2g
Fat
9.8g
Carbs
29.1g

SERVINGS

1 serving

INGREDIENTS

6 ounces Tilapia Fillet

1/2 cup cooked Quinoa

1.5 cups Broccoli florets

1 teaspoon Olive Oil

1 tablespoon Lemon Juice

Garlic powder, salt, and pepper to taste

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PREPARATION

  • 1

    Prepare the quinoa according to package directions until light and fluffy.

  • 2

    Place the broccoli florets in a steamer basket over boiling water and steam for 5-7 minutes until tender-crisp.

  • 3

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

  • 4

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

  • 5

    Place the tilapia in the skillet and sear for 3-4 minutes per side until the fish is golden brown and flakes easily with a fork.

  • 6

    Plate the tilapia alongside the quinoa and steamed broccoli.

  • 7

    Drizzle the fresh lemon juice over the fish and vegetables just before serving.

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

Pan-seared tilapia fillets seasoned with lemon and garlic, served over fluffy quinoa and tender steamed broccoli with a zesty citrus finish.

NUTRITION

363kcal
Protein
42.2g
Fat
9.8g
Carbs
29.1g

SERVINGS

1 serving

INGREDIENTS

6 ounces Tilapia Fillet

1/2 cup cooked Quinoa

1.5 cups Broccoli florets

1 teaspoon Olive Oil

1 tablespoon Lemon Juice

Garlic powder, salt, and pepper to taste

PREPARATION

  • 1

    Prepare the quinoa according to package directions until light and fluffy.

  • 2

    Place the broccoli florets in a steamer basket over boiling water and steam for 5-7 minutes until tender-crisp.

  • 3

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

  • 4

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

  • 5

    Place the tilapia in the skillet and sear for 3-4 minutes per side until the fish is golden brown and flakes easily with a fork.

  • 6

    Plate the tilapia alongside the quinoa and steamed broccoli.

  • 7

    Drizzle the fresh lemon juice over the fish and vegetables just before serving.