Seared Tilapia with Steamed Broccoli

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

Seared Tilapia with Steamed Broccoli

YOUR SOLIN GENERATED RECIPE

Seared Tilapia with Steamed Broccoli

Pan-seared tilapia seasoned with garlic and lemon, served alongside tender steamed broccoli with a drizzle of silky olive oil.

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NUTRITION

303kcal
Protein
30.6g
Fat
16.3g
Carbs
12.3g

SERVINGS

1 serving

INGREDIENTS

4.6 ounces Tilapia Fillet

1.5 cups Broccoli Florets

1 tablespoon Extra Virgin Olive Oil

1 clove Garlic, minced

1 tablespoon Fresh Lemon Juice

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PREPARATION

  • 1

    Pat the tilapia fillet dry with paper towels and season both sides with 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

    Place the tilapia in the skillet and sear for 3-4 minutes per side until the exterior is golden and the fish flakes easily with a fork.

  • 5

    Remove the fish from the pan and immediately drizzle with fresh lemon juice.

  • 6

    Plate the seared tilapia alongside the steamed broccoli and serve immediately while hot.

Seared Tilapia with Steamed Broccoli

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

Seared Tilapia with Steamed Broccoli

YOUR SOLIN GENERATED RECIPE

Seared Tilapia with Steamed Broccoli

Pan-seared tilapia seasoned with garlic and lemon, served alongside tender steamed broccoli with a drizzle of silky olive oil.

NUTRITION

303kcal
Protein
30.6g
Fat
16.3g
Carbs
12.3g

SERVINGS

1 serving

INGREDIENTS

4.6 ounces Tilapia Fillet

1.5 cups Broccoli Florets

1 tablespoon Extra Virgin Olive Oil

1 clove Garlic, minced

1 tablespoon Fresh Lemon Juice

PREPARATION

  • 1

    Pat the tilapia fillet dry with paper towels and season both sides with 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

    Place the tilapia in the skillet and sear for 3-4 minutes per side until the exterior is golden and the fish flakes easily with a fork.

  • 5

    Remove the fish from the pan and immediately drizzle with fresh lemon juice.

  • 6

    Plate the seared tilapia alongside the steamed broccoli and serve immediately while hot.