Name: Pan-Seared Tilapia with Lemon-Dill Sauce
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 8 oz Tilapia fillets; 1 tbsp Olive oil; 0.5 cup Cooked quinoa; 1 cup Asparagus spears; 2 tbsp Plain Greek yogurt; 1 tbsp Lemon juice; 1 tsp Fresh dill; 0.25 tsp Sea salt; 0.25 tsp Black pepper; 0.25 tsp Garlic powder

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 lemon-dill yogurt sauce over fluffy quinoa and tender roasted asparagus for a refreshing and zesty finish.

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NUTRITION

Protein

57.7g

Fat

20.8g

Carbs

31.4g

SERVINGS

1 serving

INGREDIENTS

8 oz Tilapia fillets

1 tbsp Olive oil

0.5 cup Cooked quinoa

1 cup Asparagus spears

2 tbsp Plain Greek yogurt

1 tbsp Lemon juice

1 tsp Fresh dill

0.25 tsp Sea salt

0.25 tsp Black pepper

0.25 tsp Garlic powder

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PREPARATION

1
In a small bowl, whisk together the Greek yogurt, lemon juice, and fresh dill to create the sauce, then set aside in the refrigerator.
2
Trim the woody ends off the asparagus and steam or lightly sauté them until they are tender-crisp and vibrant green.
3
Pat the tilapia fillets completely dry with a paper towel and season both sides evenly with sea salt, black pepper, and garlic powder.
4
Heat the olive oil in a large non-stick skillet over medium-high heat until it shimmers.
5
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.
6
Plate the cooked quinoa and top with the tilapia fillets, then drizzle the lemon-dill sauce over the fish.
7
Serve immediately with the steamed asparagus on the side.