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 served alongside fluffy quinoa and tender steamed broccoli, finished with a squeeze of bright lemon.

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NUTRITION

279kcal
Protein
34g
Fat
6.6g
Carbs
23.2g

SERVINGS

1 serving

INGREDIENTS

4.9 oz Tilapia Fillet

1/3 cup Cooked Quinoa

1.5 cups Steamed Broccoli

1/2 tsp Olive Oil

1 tsp Lemon Juice

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PREPARATION

  • 1

    Pat the tilapia fillets dry with a paper towel and season both sides with salt, pepper, and your favorite dried herbs.

  • 2

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

  • 3

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

  • 4

    While the fish cooks, steam the broccoli florets in a steamer basket over boiling water for 5 minutes until tender-crisp.

  • 5

    Warm the pre-cooked quinoa in a small saucepan or microwave and fluff it gently with a fork.

  • 6

    Plate the seared tilapia over the bed of quinoa with the broccoli on the side, finishing the dish with a fresh squeeze of lemon juice.

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 served alongside fluffy quinoa and tender steamed broccoli, finished with a squeeze of bright lemon.

NUTRITION

279kcal
Protein
34g
Fat
6.6g
Carbs
23.2g

SERVINGS

1 serving

INGREDIENTS

4.9 oz Tilapia Fillet

1/3 cup Cooked Quinoa

1.5 cups Steamed Broccoli

1/2 tsp Olive Oil

1 tsp Lemon Juice

PREPARATION

  • 1

    Pat the tilapia fillets dry with a paper towel and season both sides with salt, pepper, and your favorite dried herbs.

  • 2

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

  • 3

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

  • 4

    While the fish cooks, steam the broccoli florets in a steamer basket over boiling water for 5 minutes until tender-crisp.

  • 5

    Warm the pre-cooked quinoa in a small saucepan or microwave and fluff it gently with a fork.

  • 6

    Plate the seared tilapia over the bed of quinoa with the broccoli on the side, finishing the dish with a fresh squeeze of lemon juice.