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; 0.5 tbsp Extra virgin olive oil; 0.5 cup Cooked quinoa; 1 cup Asparagus spears; 2 tbsp Plain Greek yogurt; 1 tbsp Fresh dill; 1 tbsp Lemon juice; 0.25 tsp Garlic powder; 0.25 tsp Sea salt; 0.25 tsp Black pepper

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

Golden pan-seared tilapia fillets topped with a zesty lemon-dill sauce and served alongside fluffy quinoa and crisp-tender asparagus spears.

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NUTRITION

Protein

46.8g

Fat

12.7g

Carbs

30.4g

SERVINGS

1 serving

INGREDIENTS

6 oz Tilapia fillets

0.5 tbsp Extra virgin olive oil

0.5 cup Cooked quinoa

1 cup Asparagus spears

2 tbsp Plain Greek yogurt

1 tbsp Fresh dill

1 tbsp Lemon juice

0.25 tsp Garlic powder

0.25 tsp Sea salt

0.25 tsp Black pepper

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PREPARATION

1
Season the tilapia fillets evenly with sea salt, black pepper, and garlic powder on both sides.
2
Heat the extra virgin olive oil in a large non-stick skillet over medium-high heat until shimmering.
3
Place the tilapia in the skillet and sear for 3 to 4 minutes per side until the fish is golden and flakes easily with a fork.
4
While the fish cooks, steam the asparagus spears for about 5 minutes until they reach a crisp-tender texture.
5
In a small bowl, whisk together the plain Greek yogurt, fresh dill, and lemon juice to create the sauce.
6
Portion the cooked quinoa onto plates, top with the pan-seared tilapia, and serve with the steamed asparagus and a generous dollop of the lemon-dill sauce.