Seared Tilapia with Steamed Broccoli and Quinoa

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

Seared Tilapia with Steamed Broccoli and Quinoa

YOUR SOLIN GENERATED RECIPE

Seared Tilapia with Steamed Broccoli and Quinoa

Pan-seared tilapia seasoned with lemon and garlic, served over fluffy quinoa with tender steamed broccoli for a bright citrus finish.

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NUTRITION

382kcal
Protein
36.2g
Fat
13.7g
Carbs
31.9g

SERVINGS

1 serving

INGREDIENTS

5 ounces Tilapia Fillet

1/2 cup cooked Quinoa

1.5 cups Broccoli florets

2 teaspoons Extra Virgin Olive Oil

1 tablespoon Lemon Juice

1 clove Garlic, minced

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PREPARATION

  • 1

    Rinse the quinoa thoroughly and cook according to package directions until fluffy and water is absorbed.

  • 2

    Steam the broccoli florets in a steamer basket over boiling water for 5-7 minutes until tender-crisp and vibrant green.

  • 3

    Pat the tilapia fillets dry with a paper towel and season both sides with salt, pepper, and the minced garlic.

  • 4

    Heat the olive oil in a non-stick skillet over medium-high heat until shimmering.

  • 5

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

  • 6

    Remove from heat and drizzle the fresh lemon juice over the fish.

  • 7

    Plate the tilapia alongside the quinoa and steamed broccoli, garnishing with extra lemon slices if desired.

Seared Tilapia with Steamed Broccoli and Quinoa

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

Seared Tilapia with Steamed Broccoli and Quinoa

YOUR SOLIN GENERATED RECIPE

Seared Tilapia with Steamed Broccoli and Quinoa

Pan-seared tilapia seasoned with lemon and garlic, served over fluffy quinoa with tender steamed broccoli for a bright citrus finish.

NUTRITION

382kcal
Protein
36.2g
Fat
13.7g
Carbs
31.9g

SERVINGS

1 serving

INGREDIENTS

5 ounces Tilapia Fillet

1/2 cup cooked Quinoa

1.5 cups Broccoli florets

2 teaspoons Extra Virgin Olive Oil

1 tablespoon Lemon Juice

1 clove Garlic, minced

PREPARATION

  • 1

    Rinse the quinoa thoroughly and cook according to package directions until fluffy and water is absorbed.

  • 2

    Steam the broccoli florets in a steamer basket over boiling water for 5-7 minutes until tender-crisp and vibrant green.

  • 3

    Pat the tilapia fillets dry with a paper towel and season both sides with salt, pepper, and the minced garlic.

  • 4

    Heat the olive oil in a non-stick skillet over medium-high heat until shimmering.

  • 5

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

  • 6

    Remove from heat and drizzle the fresh lemon juice over the fish.

  • 7

    Plate the tilapia alongside the quinoa and steamed broccoli, garnishing with extra lemon slices if desired.