Braised Tilapia with Kale and Stewed Tomatoes
Meet your new favorite dinner recipe: braised tilapia with kale and stewed tomatoes. Healthy, comforting, and satisfying
Prep Time 10 minutes mins
Cook Time 7 minutes mins
Total Time 17 minutes mins
Course Main Course
Cuisine American
Servings 1 people
Calories 437 kcal
Season both sides of the raw tilapia with the salt and set aside.
2 tilapia fillets, Kosher Salt, Kosher Salt
Heat a non-stick skillet over medium heat and saute the onion with some non-stick spray until it browns a little.
¼ of a onion
Remove the stems of the kale and chop it into smaller pieces.
About 10 stalks of kale
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.
1 15 oz can of stewed tomatoes
Add the garlic and lemon juice. Toss and let it cook for a minute before adding ½ cup of water. Bring everything to a boil.
1 teaspoon minced garlic, 1 teaspoon lemon juice, ½ cup water
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.
Dried Basil
Calories: 437kcalCarbohydrates: 24gProtein: 74gFat: 7gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 2gCholesterol: 170mgSodium: 991mgPotassium: 2299mgFiber: 8gSugar: 13gVitamin A: 4808IUVitamin C: 76mgCalcium: 210mgIron: 7mg
Keyword Kale, Stew, Tilapia, Tomato