Pan-Seared Tilapia with Steamed Broccoli

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

Pan-Seared Tilapia with Steamed Broccoli

YOUR SOLIN GENERATED RECIPE

Pan-Seared Tilapia with Steamed Broccoli

Pan-seared tilapia fillets seasoned with garlic and served alongside tender steamed broccoli florets finished with a bright squeeze of zesty lemon.

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NUTRITION

225kcal
Protein
21.1g
Fat
11.1g
Carbs
13.5g

SERVINGS

1 serving

INGREDIENTS

3 ounces Tilapia Fillet

1 cup Broccoli Florets

2 teaspoons Extra Virgin Olive Oil

1 tablespoon Lemon Juice

1 clove Garlic, minced

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PREPARATION

  • 1

    Pat the tilapia fillet dry with paper towels and season both sides with a pinch of salt, pepper, and the minced garlic.

  • 2

    Place the broccoli florets in a steamer basket over boiling water, cover, and steam for 5-6 minutes until tender-crisp and vibrant green.

  • 3

    While the broccoli steams, heat the olive oil in a non-stick skillet over medium-high heat.

  • 4

    Add the tilapia to the skillet and sear for 2-3 minutes on each side until the fish is golden brown and flakes easily with a fork.

  • 5

    Remove the fish and broccoli from heat, plate them together, and drizzle the fresh lemon juice over the entire dish before serving.

Pan-Seared Tilapia with Steamed Broccoli

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

Pan-Seared Tilapia with Steamed Broccoli

YOUR SOLIN GENERATED RECIPE

Pan-Seared Tilapia with Steamed Broccoli

Pan-seared tilapia fillets seasoned with garlic and served alongside tender steamed broccoli florets finished with a bright squeeze of zesty lemon.

NUTRITION

225kcal
Protein
21.1g
Fat
11.1g
Carbs
13.5g

SERVINGS

1 serving

INGREDIENTS

3 ounces Tilapia Fillet

1 cup Broccoli Florets

2 teaspoons Extra Virgin Olive Oil

1 tablespoon Lemon Juice

1 clove Garlic, minced

PREPARATION

  • 1

    Pat the tilapia fillet dry with paper towels and season both sides with a pinch of salt, pepper, and the minced garlic.

  • 2

    Place the broccoli florets in a steamer basket over boiling water, cover, and steam for 5-6 minutes until tender-crisp and vibrant green.

  • 3

    While the broccoli steams, heat the olive oil in a non-stick skillet over medium-high heat.

  • 4

    Add the tilapia to the skillet and sear for 2-3 minutes on each side until the fish is golden brown and flakes easily with a fork.

  • 5

    Remove the fish and broccoli from heat, plate them together, and drizzle the fresh lemon juice over the entire dish before serving.