Name: Seared Tilapia with Steamed Asparagus and Garlic Cauliflower Mash
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 7 ounces Tilapia Fillet; 1.5 cups Cauliflower florets; 1 cup Asparagus spears; 1 teaspoon Olive Oil; 2 tablespoons Non-fat Greek Yogurt; 1 clove Garlic

Nutrition

Per serving

319 calories

Protein: 49g; 59% of calories
Carbs: 15g; 18% of calories
Fat: 9g; 23% of calories

Ingredients

6 items

Instructions

Prep 10 min · Cook 30 min

Steam the cauliflower florets until very tender, about 10-12 minutes.
While cauliflower steams, lightly steam the asparagus spears until bright green and crisp-tender.
Place the steamed cauliflower in a blender or food processor with minced garlic and Greek yogurt, then pulse until it reaches a velvety consistency.
Season the tilapia fillets with a pinch of sea salt and black pepper.
Heat the olive oil in a non-stick skillet over medium-high heat and sear the tilapia for 3-4 minutes per side until golden and flaky.
Plate the fish alongside the asparagus and a generous scoop of the cauliflower mash.

Nutrition

Ingredients

Instructions

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