Name: Pan-Seared Tilapia with Lemon-Herb Sauce
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 7 oz Tilapia fillets; 0.5 tbsp Extra virgin olive oil; 0.5 tbsp Ghee; 1 tbsp Fresh lemon juice; 0.25 tsp Sea salt; 0.25 tsp Black pepper; 1 tsp Fresh parsley; 0.5 cup Cooked quinoa; 1 cup Broccoli florets; 1 clove Garlic

Pan-Seared Tilapia with Lemon-Herb 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-Herb Sauce

Pan-seared tilapia fillets finished with a bright and velvety lemon-ghee sauce, served alongside fluffy quinoa and crisp-tender steamed broccoli.

Try 7 days free, then $12.99 / mo.

NUTRITION

Protein

46.0g

Fat

20.4g

Carbs

28.3g

SERVINGS

1 serving

INGREDIENTS

7 oz Tilapia fillets

0.5 tbsp Extra virgin olive oil

0.5 tbsp Ghee

1 tbsp Fresh lemon juice

0.25 tsp Sea salt

0.25 tsp Black pepper

1 tsp Fresh parsley

0.5 cup Cooked quinoa

1 cup Broccoli florets

1 clove Garlic

Try 7 days free, then $12.99 / mo.

PREPARATION

1
Pat the tilapia fillets dry with a paper towel and season both sides evenly with sea salt and black pepper.
2
Heat the extra virgin olive oil in a large non-stick skillet over medium-high heat until shimmering.
3
Place the fillets in the skillet 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 until they reach a crisp-tender texture and vibrant green color.
5
Remove the fish from the pan and set aside; in the same pan, melt the ghee and sauté the minced garlic for 30 seconds until fragrant.
6
Stir in the fresh lemon juice and chopped parsley to create a light sauce, then drizzle it over the tilapia.
7
Serve the tilapia and sauce immediately with the cooked quinoa and steamed broccoli.