If you read my weight loss blog you know I’m battling a bit of back and neck pain right now. I’m starting to feel a little better but those first few days where rough. Being the head chef of the household, this meant we ordered in a couple of times.
I’m not against eating out or getting dinner delivered here and there, but it pains me when we have a refrigerator and pantry full of good food. So yesterday I decided to drag my butt off the couch and make myself a healthy lunch.
I had some defrosted tilapia fillets from a dinner I was planning a few day prior and the kale has been starring me in the face every time I open the fridge. Both needed to be cooked before they went bad. This is what I came up with.
I must say, kale is slowly becoming a favorite of mine, now that I’m over my initial fear of it. There’s just so many easy ways to use and prepare it! Smoothies, salad, chips, soup, wraps, chopped in rice or stuffed peppers. It’s such a nutritional powerhouse too!
Oh and it’s a cinch to cook! Saute in a pan, add a little liquid and BLAM cooked kale!
So I decided to flavor the kale with some stewed tomatoes, onion and garlic. Then cook the fish right on top. The results were amazing! The fish was perfectly tender, most and delicious. The greens were wonderfully flavorful and the tomatoes added that bit of bite.
I made it for myself but asked the husband to take a bite for his opinion. He’s not a greens kind of guy but said the fish was really good. My plan is to just make this for dinner one night with a side of brown rice and let them deal. The more I serve stuff like this the more normal it will become. Right? RIGHT?
Here’s what I did…
- 2 tilapia fillets (mine were about 3 oz each)
- Kosher Salt
- 1/4 of a onion (I used a red)
- About 10 stalks of kale (enough to cover a non-stick frying pan)
- 1 15oz can of stewed tomatoes
- 1 tsp minced garlic (2-3 cloves)
- 1 tsp lemon juice
- 1/2 cup water
- Dried Basil
- Kosher Salt
Season both sides of the raw tilapia with the salt and set aside.
Heat a non-stick skillet over medium heat and saute the onion with some non-stick spray until it browns a little.
Remove the stems of the kale and chop it into smaller pieces.
Add the kale and toss a few times with a pinch of kosher salt. It will start to deepen in color.
Add the can of stewed tomatoes.
Add the garlic and lemon juice. Toss and let it cook for a minute before adding 1/2 cup of water. Bring everything to a boil.
Once boiling add the tilapia fillets on top. Pushing them into the kale, tomatoes and liquid a bit.
Cover and cook for about 1 minute. Then uncover and cook another minute.
Gently flip the fish and cook for another 2-3 minute until the thickest part of the fillet is firm.
Remove the fish from the skillet, place on a plate and pile the kale with tomatoes on the side. Sprinkle everything with just a bit of dried basil.
I’m proud of this one. This meal gives you (according to NutritonData.com) 220% of your vitamin A, almost 200% of your vitamin C, 44% of your iron and 27% of your calcium for the day! It’s also a good source of Niacin, Vitamin B12, Phosphorus, Potassium, Copper and Manganese, and a very good source of Protein, Vitamin K and Selenium.
I don’t usually go into those kinds of details but I was amazed how nutritionally dense this meal was.
I calculated the points based on nutritional information as I always do. Old points work out. Everything is free except the fish but the fish is about 1 point an ounce so regardless of how you calculate it you get 6. (This is why I like OLD points.) As for PointsPlus, I’m getting 8 when based on nutritional info. Not sure if that is correct. PointsPlus people please chime in and let me know how you’d calculate. I’m still learning.
|Servings||Amt per Serving|
|330||4g||6g||old: 6||new: 8|