(Makes 1 serving) Make flaky, delicious tilapia in minutes with this easy recipe and save the seasoning blend to use in other recipes for chicken, fish, and vegetables.
Total Time: 17 min.
Prep Time: 10 min.
Cooking Time: 7 min.
Ingredients:
1 1 (4-oz.) raw tilapia fillet
2 ½ tsp. Italian Seasoning Blend (recipe below)
3 Nonstick cooking spray
4 1 clove garlic, finely chopped
5 2½ cups chopped fresh kale
6 1½ cups cherry tomatoes, cut in half (or 2 medium tomatoes, chopped)
7 1 tsp. extra-virgin olive oil
Preparation:
1. Season both sides of tilapia with Italian Seasoning; set aside.
2. Heat large nonstick skillet, lightly coated with spray, over medium heat.
3. Add garlic and kale; cook, stirring frequently, for 1 to 2 minutes.
4. Place tilapia fillet on top of kale mixture; cook, covered, for 1 minute.
5. Gently turn tilapia over. Top with tomatoes; cook for 3 to 4 minutes, or until tilapia is cooked through and flakes easily when tested with a fork.
6. Place kale, tilapia, and tomatoes on a serving plate; drizzle with oil
Tip: The Italian Seasoning Blend can be stored in an airtight container for use in the future.
Italian Seasoning Blend
1 4 Tbsp. dried parsley, crushed
2 4 tsp. dried onion flakes
3 2 tsp. dried basil, crushed
4 1 tsp. ground oregano
5 1 tsp. ground thyme
6 1 tsp. garlic powder
7 1 tsp. sea salt
8 ¼ tsp. ground black pepper
9. Place all ingredients in a medium bowl; mix well.
Nutritional Information: (per serving)
Calories - 279
Fat - 8g
Saturated Fat - 2g
Cholesterol - 57mg
Sodium - 195mg
Carbs - 27g
Fiber - 6g
Sugar - 6g
Protein - 31 g
No comments:
Post a Comment