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 Extra virgin olive oil; 0.25 cup Plain Greek yogurt; 1 tbsp Fresh dill; 1 tbsp Lemon juice; 1 tsp Lemon zest; 1 clove Garlic; 0.25 tsp Sea salt; 0.25 tsp Black pepper; 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 creamy, zesty lemon-dill sauce and served alongside nutty quinoa and crisp-tender asparagus.

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NUTRITION

Protein

54.1g

Fat

23.7g

Carbs

33g

SERVINGS

1 serving

INGREDIENTS

7 oz Tilapia fillets

1 tbsp Extra virgin olive oil

0.25 cup Plain Greek yogurt

1 tbsp Fresh dill

1 tbsp Lemon juice

1 tsp Lemon zest

1 clove Garlic

0.25 tsp Sea salt

0.25 tsp Black pepper

0.5 cup Cooked quinoa

1 cup Asparagus spears

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PREPARATION

1
Pat the tilapia fillets dry with a paper towel and season both sides evenly with sea salt and black pepper.
2
In a small mixing bowl, whisk together the Greek yogurt, chopped fresh dill, lemon juice, lemon zest, and minced garlic until smooth.
3
Heat the extra virgin olive oil in a large non-stick skillet over medium-high heat until shimmering.
4
Place the tilapia fillets in the skillet and sear for 3 to 4 minutes per side until the exterior is golden brown and the fish flakes easily with a fork.
5
While the fish is searing, steam the asparagus spears in a steamer basket for 4 to 5 minutes until they are bright green and crisp-tender.
6
Place the warm cooked quinoa on a plate, top with the pan-seared tilapia, drizzle with the lemon-dill sauce, and serve with the steamed asparagus on the side.