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 Olive oil; 0.25 cup Non-fat Greek yogurt; 1 tbsp Fresh dill; 1 tbsp Lemon juice; 0.5 tsp Garlic powder; 0.25 tsp Sea salt; 0.25 tsp Black pepper; 1 cup Asparagus spears; 0.5 cup Cooked quinoa

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 finished with a creamy, zesty lemon-dill sauce and served alongside crisp-tender asparagus and fluffy quinoa for a bright and satisfying meal.

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NUTRITION

Protein

49.8g

Fat

19.6g

Carbs

31.0g

SERVINGS

1 serving

INGREDIENTS

6 oz Tilapia fillets

1 tbsp Olive oil

0.25 cup Non-fat Greek yogurt

1 tbsp Fresh dill

1 tbsp Lemon juice

0.5 tsp Garlic powder

0.25 tsp Sea salt

0.25 tsp Black pepper

1 cup Asparagus spears

0.5 cup Cooked quinoa

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PREPARATION

1
Pat the tilapia fillets dry with paper towels and season both sides with garlic powder, sea salt, and black pepper.
2
Heat olive oil in a large skillet over medium-high heat until shimmering.
3
Place the fillets in the skillet and sear for 3-4 minutes per side until golden brown and opaque throughout.
4
While the fish cooks, whisk together the Greek yogurt, fresh dill, and lemon juice in a small bowl to create the sauce.
5
Steam the asparagus spears for 4-5 minutes until bright green and tender.
6
Plate the tilapia over a bed of cooked quinoa, drizzle with the lemon-dill sauce, and serve with the steamed asparagus.