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; 0.25 cup Plain non-fat Greek yogurt; 1 tbsp Lemon juice; 1 tbsp Fresh dill; 0.25 tsp Garlic powder; 0.25 tsp Sea salt; 0.25 tsp Black pepper; 1 tbsp Extra virgin olive oil; 0.5 cup Cooked quinoa; 1 cup Asparagus spears

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 zesty lemon-dill yogurt sauce and served over fluffy quinoa with crisp-tender asparagus.

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NUTRITION

Protein

55.5g

Fat

19.2g

Carbs

29.7g

SERVINGS

1 serving

INGREDIENTS

7 oz Tilapia fillets

0.25 cup Plain non-fat Greek yogurt

1 tbsp Lemon juice

1 tbsp Fresh dill

0.25 tsp Garlic powder

0.25 tsp Sea salt

0.25 tsp Black pepper

1 tbsp Extra virgin olive oil

0.5 cup Cooked quinoa

1 cup Asparagus spears

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PREPARATION

1
Pat the tilapia fillets dry with paper towels and season both sides with sea salt, black pepper, and garlic powder.
2
In a small bowl, whisk together the Greek yogurt, lemon juice, and chopped fresh dill to create the sauce.
3
Heat half of the olive oil in a large skillet over medium-high heat.
4
Add the asparagus to the skillet and sauté for 5-7 minutes until crisp-tender, then remove and set aside.
5
Add the remaining olive oil to the same skillet and sear the tilapia for 3-4 minutes per side until golden and flaky.
6
Plate the cooked quinoa and asparagus, top with the tilapia, and drizzle the lemon-dill sauce over the fish.