Braised Tilapia with Kale and Stewed Tomatoes
Meet your new favorite dinner recipe: braised tilapia with kale and stewed tomatoes. Healthy, comforting, and satisfying
Ingredients
- 2 tilapia fillets mine were about 3 oz each
- Kosher Salt
- ¼ of a onion I used a red
- About 10 stalks of kale enough to cover a non-stick frying pan
- 1 15 oz can of stewed tomatoes
- 1 teaspoon minced garlic 2-3 cloves
- 1 teaspoon lemon juice
- ½ cup water
- Dried Basil
- Kosher Salt
Instructions
- 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
Nutrition
Calories: 437kcalCarbohydrates: 24gProtein: 74gFat: 7gSaturated Fat: 2gPolyunsaturated Fat: 2gMonounsaturated Fat: 2gCholesterol: 170mgSodium: 991mgPotassium: 2299mgFiber: 8gSugar: 13gVitamin A: 4808IUVitamin C: 76mgCalcium: 210mgIron: 7mg
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