Tilapia with kale and tomato
Discover a quick and healthy dinner with our Tilapia with Kale and Tomato recipe. This delightful dish features tender tilapia seasoned with salt and black pepper, sautéed in olive oil, and complemented by nutrient-rich kale and juicy cherry tomatoes. Perfect for a nutritious weeknight meal!
- 19 Jul 2024
- Cook time 5 min
- Prep time 5 min
- 1 Servings
- 7 Ingredients
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.
Ingredients:
Instructions:
- 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.
- Heat 1 teaspoon (4g) of olive oil in an oven-proof skillet over medium-high heat.
- 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.
- While the tilapia is searing, mince the garlic clove and chop the kale into bite-sized pieces.
- Halve the cherry 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.
- 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.
- Carefully remove the skillet from the oven using oven mitts.
- Plate the tilapia with the sautéed kale and tomatoes, serving immediately.
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.
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.
| Nutrition Facts | |
|---|---|
| Serving Size | 400 grams |
| Energy | |
| Calories 240kcal | 10% |
| Protein | |
| Protein 40g | 26% |
| Carbohydrates | |
| Carbohydrates 10g | 3% |
| Fiber 7g | 17% |
| Sugar 3.45g | 3% |
| Fat | |
| Fat 11g | 13% |
| Saturated 2.05g | 7% |
| Cholesterol 81mg | - |
| Vitamins | |
| Vitamin A 360ug | 40% |
| Choline 80mg | 14% |
| Vitamin B1 0.26mg | 21% |
| Vitamin B2 0.59mg | 45% |
| Vitamin B3 9mg | 55% |
| Vitamin B6 0.56mg | 33% |
| Vitamin B9 140ug | 34% |
| Vitamin B12 2.69ug | 112% |
| Vitamin C 140mg | 153% |
| Vitamin E 2.05mg | 14% |
| Vitamin K 530ug | 444% |
| Minerals | |
| Calcium, Ca 370mg | 28% |
| Copper, Cu 0.26mg | 0% |
| Iron, Fe 3.37mg | 31% |
| Magnesium, Mg 100mg | 24% |
| Phosphorus, P 390mg | 31% |
| Potassium, K 1200mg | 35% |
| Selenium, Se 70ug | 132% |
| Sodium, Na 470mg | 32% |
| Zinc, Zn 1.26mg | 11% |
| Water | |
| Water 340g | - |
| * Percent Daily Values are based on a 2500 calorie diet. Your daily values may be higher or lower depending on your calorie needs. | |
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