Name: Seared Tilapia with Roasted Asparagus and Cauliflower Mash
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 5.2 oz Tilapia Fillet; 1 cup Cauliflower Florets; 1 cup Asparagus Spears; 1.5 tsp Extra Virgin Olive Oil; 1 tbsp Non-fat Greek Yogurt; 1 clove Garlic, minced; 1 tsp Lemon Juice

Nutrition

Per serving

267 calories

Protein: 36g; 51% of calories
Carbs: 12g; 17% of calories
Fat: 10g; 31% of calories

Ingredients

7 items

Instructions

Prep 10 min · Cook 30 min

Preheat your oven to 400°F and line a small baking sheet with parchment paper.
Trim the woody ends off the asparagus and toss the spears with half of the olive oil, salt, and pepper.
Roast the asparagus for 12 to 15 minutes until tender and slightly charred.
Steam the cauliflower florets until very soft, then transfer to a blender or food processor with the Greek yogurt and minced garlic.
Pulse the cauliflower mixture until it reaches a silky, mash-like consistency, seasoning with salt to taste.
Season the tilapia fillet with salt, pepper, and your favorite dried herbs.
Heat the remaining olive oil in a non-stick skillet over medium-high heat.
Sear the tilapia for 3 to 4 minutes per side until the fish is opaque and flakes easily with a fork.
Plate the cauliflower mash first, top with the seared tilapia, and serve alongside the roasted asparagus with a fresh squeeze of lemon juice.

Nutrition

Ingredients

Instructions

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