Wednesday, February 29

Tilapia With Garlicky Kale

This recipe is a quick and easy way to sneak both kale and fish into your diet.

Kale is a great source of vitamins A, B6, B12, C, calcium, iron, manganese, potassium, zinc, fiber and protein. Tilapia is high protein, low calorie and doesn't taste "fishy" the way some fish do. (However, if you're looking for heart-healthy Omega-3s substitute salmon or mackerel.) Garlic lovers may want to add more than one clove...;)

1 medium red potato
6 oz fillet of tilapia
1/2 tbsp pesto, fresh parsley
1/2 tsp olive oil
1/2 cup grape tomatoes (halved)
1 crushed garlic clove
2 cups kale
1 tbsp chicken stock
Pinch of black pepper and salt

Microwave red potato until tender (10 minutes.)Place tilapia in a baking pan. Mix 1/2 tbsp pesto and parsley, spread over fish; drizzle with 1/2 tsp olive oil and season with a pinch of black pepper. Top with 1/2 cup halved grape tomatoes. Broil until fish is tender (6 to 8 minutes.)
In a pan, saute 1 tsp olive oil with 1 crushed garlic clove over medium heat. Add 2 cups kale and a pinch of salt; saute until wilted. Add 1 tbsp chicken stock or water; cook covered until tender (2 to 3 minutes.) Slice potato into rounds; top with fish, tomatoes and kale.

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