Name: Pan-Seared Tilapia with Garlic Zucchini and Mashed Potatoes
Prep time: 10 min
Cook time: 30 min
Total time: 40 min
Yield: 1 serving
Ingredients: 5.25 oz Tilapia Fillet; 175g Yellow Potato, peeled and cubed; 150g Zucchini, sliced into half-moons; 10g Extra Virgin Olive Oil; 7g Ghee; 2 cloves Garlic, minced; Salt, black pepper, and fresh lemon to taste

Nutrition

Per serving

480 calories

Protein: 35g; 29% of calories
Carbs: 42g; 34% of calories
Fat: 20g; 37% of calories

Ingredients

7 items

Instructions

Prep 10 min · Cook 30 min

Place the cubed potatoes in a pot of salted water and bring to a boil, cooking for 12-15 minutes until fork-tender.
Drain the potatoes and mash them thoroughly with the ghee and a pinch of salt until smooth and creamy.
Heat half of the olive oil in a non-stick skillet over medium heat and sauté the zucchini and half of the minced garlic for 5 minutes until tender-crisp.
Remove zucchini from the pan and set aside.
Pat the tilapia fillets dry with a paper towel and season both sides with salt, pepper, and the remaining minced garlic.
Add the remaining olive oil to the skillet and sear the tilapia for 3-4 minutes per side until the flesh is opaque and flakes easily.
Plate the tilapia alongside the garlic zucchini and mashed potatoes, finishing the fish with a generous squeeze of fresh lemon juice.

Nutrition

Ingredients

Instructions

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