Name: Pan-Seared Tilapia with Lemon-Dill Sauce
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 7 oz Tilapia fillets; 1 tbsp Olive oil; 0.25 cup 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; 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 served with a bright and creamy lemon-dill sauce alongside crisp-tender asparagus and fluffy quinoa.

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NUTRITION

Protein

53.5g

Fat

19.9g

Carbs

29.5g

SERVINGS

1 serving

INGREDIENTS

7 oz Tilapia fillets

1 tbsp Olive oil

0.25 cup 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

1 cup Asparagus spears

0.5 cup Cooked quinoa

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PREPARATION

1
Season the tilapia fillets evenly on both sides with sea salt, black pepper, and garlic powder.
2
Heat the olive oil in a large non-stick skillet over medium-high heat until it begins to shimmer.
3
Add the tilapia to the skillet and sear for 3 to 4 minutes per side until the exterior is golden and the fish flakes easily.
4
While the fish is cooking, steam the asparagus spears for 4 to 5 minutes until they are crisp-tender and bright green.
5
In a small mixing bowl, whisk together the plain Greek yogurt, lemon juice, and finely chopped fresh dill until the sauce is smooth.
6
Plate the warm cooked quinoa and top with the tilapia fillets, serving the asparagus on the side and drizzling the creamy lemon-dill sauce over the fish.