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.

Seared Tilapia with Steamed Broccoli and Quinoa

YOUR SOLIN GENERATED RECIPE

Seared Tilapia with Steamed Broccoli and Quinoa

Pan-seared tilapia seasoned with lemon and garlic, served with fluffy quinoa and tender steamed broccoli for a meal that's light yet satisfyingly crisp.

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NUTRITION

284kcal
Protein
14.8g
Fat
15.9g
Carbs
23.5g

SERVINGS

1 serving

INGREDIENTS

1.4 ounces Tilapia fillet

0.33 cup cooked Quinoa

1.5 cups Broccoli florets

1 tablespoon Extra Virgin Olive Oil

1 tablespoon Lemon Juice

0.25 teaspoon Garlic Powder

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PREPARATION

  • 1

    Rinse quinoa thoroughly and cook according to package instructions until fluffy.

  • 2

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

  • 3

    Pat the tilapia fillet dry with paper towels 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 2-3 minutes per side until the fish is opaque and golden.

  • 6

    Drizzle fresh lemon juice over the tilapia and serve immediately alongside the quinoa and steamed broccoli.

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.

Seared Tilapia with Steamed Broccoli and Quinoa

YOUR SOLIN GENERATED RECIPE

Seared Tilapia with Steamed Broccoli and Quinoa

Pan-seared tilapia seasoned with lemon and garlic, served with fluffy quinoa and tender steamed broccoli for a meal that's light yet satisfyingly crisp.

NUTRITION

284kcal
Protein
14.8g
Fat
15.9g
Carbs
23.5g

SERVINGS

1 serving

INGREDIENTS

1.4 ounces Tilapia fillet

0.33 cup cooked Quinoa

1.5 cups Broccoli florets

1 tablespoon Extra Virgin Olive Oil

1 tablespoon Lemon Juice

0.25 teaspoon Garlic Powder

PREPARATION

  • 1

    Rinse quinoa thoroughly and cook according to package instructions until fluffy.

  • 2

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

  • 3

    Pat the tilapia fillet dry with paper towels 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 2-3 minutes per side until the fish is opaque and golden.

  • 6

    Drizzle fresh lemon juice over the tilapia and serve immediately alongside the quinoa and steamed broccoli.