Tilapia with kale and tomato

Tilapia with kale and tomato features tender tilapia fillets seasoned and seared, topped with sautéed kale and cherry tomatoes for a nutritious meal. This simple recipe is quick to prepare, making it ideal for weeknight dinners.

21 Jan 2026
Cook time 5 min
Prep time 5 min

Ingredients:

6 oz tilapia
2 dash salt
1 dash black pepper
1.25 tsp olive oil
1/2 garlic clove
2 cups kale
1/2 cup cherry tomatoes

Tilapia with kale and tomato is a healthy and delicious dish that combines the delicate flavor of tilapia with the robust taste of kale and the juicy sweetness of cherry tomatoes. It's a quick and easy recipe that's perfect for a nutritious weeknight dinner.

Instructions:

1. Preparation:
- Preheat your oven to 375°F (190°C).
- Rinse the tilapia fillet under cold water and pat it dry with paper towels.
- Season the tilapia with a dash of salt and black pepper on both sides.

2. Season and Preheat:
- Heat 1 teaspoon (4g) of olive oil in an oven-proof skillet over medium-high heat.

3. Sear the Tilapia:
- Add the seasoned tilapia to the skillet and sear it for about 2-3 minutes on each side, until it develops a golden-brown crust.

4. Prepare the Vegetables:
- While the tilapia is searing, mince the garlic clove and chop the kale into bite-sized pieces.
- Halve the cherry tomatoes.

5. Cook Kale and Tomatoes:
- Remove the tilapia from the skillet and set it aside.
- In the same skillet, add the remaining 0.25 teaspoon (2g) of olive oil and reduce the heat to medium.
- Add the minced garlic and sauté for about 30 seconds, until fragrant.
- Stir in the chopped kale and sauté for 3-4 minutes, until it starts to wilt.
- Add the cherry tomatoes and cook for an additional 2 minutes until they begin to soften slightly.

6. Combine and Bake:
- Place the seared tilapia on top of the sautéed kale and tomatoes in the skillet.
- Transfer the skillet to the preheated oven.
- Bake for 10-12 minutes, or until the tilapia is cooked through and flakes easily with a fork.

7. Serve:
- Carefully remove the skillet from the oven using oven mitts.
- Plate the tilapia with the sautéed kale and tomatoes, serving immediately.

This tilapia with kale and tomato dish is a perfect blend of flavors and textures that are both satisfying and nutritious. Enjoy this meal as a quick weeknight dinner or as a light and healthy option for any occasion.

Tilapia with kale and tomato FAQ:

What is the baking time for tilapia?

Bake the tilapia for 10-12 minutes in a preheated oven at 375°F (190°C) until it is cooked through and flakes easily with a fork.

How do I know when tilapia is done?

Tilapia is done when it turns opaque and flakes easily with a fork. An internal temperature of 145°F (63°C) is recommended for safe consumption.

Can I store leftovers, and how?

Yes, you can store leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in the oven or on the stovetop to maintain texture.

What are some good substitutions for kale in this recipe?

You can substitute kale with spinach or Swiss chard. Both options will cook quickly and complement the tilapia well.

What type of pan is best for this recipe?

An oven-proof skillet is recommended for this recipe, as it allows you to sear the tilapia and then bake it in the same pan.

Tips:

- Use fresh ingredients: For the best flavor, use fresh kale, ripe cherry tomatoes, and a high-quality piece of tilapia.

- Season generously: Make sure to season your fish well with salt and black pepper to enhance the natural flavors.

- Don't overcook the fish: Tilapia cooks quickly, so keep an eye on it to ensure it doesn't become dry or rubbery. It should be opaque and flake easily with a fork when done.

- Massage the kale: Massaging the kale with a bit of olive oil can make it more tender and help distribute the flavors evenly.

- Combine flavors thoughtfully: Cook the garlic until it's fragrant before adding the kale and tomatoes to ensure the flavors meld well together.

Nutrition per serving

1 Servings
Calories 240kcal
Protein 40g
Carbohydrates 10g
Fiber 7g
Sugar 3.45g
Fat 11g

Tilapia with kale and tomato