Garlic Tilapia with Spicy Kale

Name: Garlic Tilapia with Spicy Kale
Prep time: 15 min
Cook time: 15 min
Total time: 30 min
Yield: 4 servings.
Ingredients: 3 tablespoons olive oil, divided; 2 garlic cloves, minced; 1 teaspoon fennel seed; 1/2 teaspoon crushed red pepper flakes; 1 bunch kale, trimmed and coarsely chopped (about 16 cups); 2/3 cup water; 4 tilapia fillets (6 ounces each); 3/4 teaspoon pepper, divided; 1/2 teaspoon garlic salt; 1 can (15 ounces) cannellini beans, rinsed and drained; 1/2 teaspoon salt

We make this main dish and side together, and adjust the heat from the red pepper flakes depending on who's at the table. —Tara Cruz, Kersey, Colorado

Ingredients

3 tablespoons olive oil, divided
2 garlic cloves, minced
1 teaspoon fennel seed
1/2 teaspoon crushed red pepper flakes
1 bunch kale, trimmed and coarsely chopped (about 16 cups)
2/3 cup water
4 tilapia fillets (6 ounces each)
3/4 teaspoon pepper, divided
1/2 teaspoon garlic salt
1 can (15 ounces) cannellini beans, rinsed and drained
1/2 teaspoon salt

Directions

In a 6-qt. stockpot, heat 1 tablespoon oil over medium heat. Add garlic, fennel and pepper flakes; cook and stir 1 minute. Add kale and water; bring to a boil. Reduce heat; simmer, covered, 10-12 minutes or until kale is tender.
Meanwhile, sprinkle tilapia with 1/2 teaspoon pepper and garlic salt. In a large skillet, heat remaining oil over medium heat. Add tilapia; cook 3-4 minutes on each side or until fish just begins to flake easily with a fork.
Add beans, salt and remaining pepper to kale; heat through, stirring occasionally. Serve with tilapia.

Health Tip: Almost half of Americans don’t get enough vitamin A. One serving gives you three times the daily recommendation for this immune-boosting vitamin.

Nutrition Facts

1 fillet with 1 cup kale mixture: 359 calories, 13g fat (2g saturated fat), 83mg cholesterol, 645mg sodium, 24g carbohydrate (0 sugars, 6g fiber), 39g protein. Diabetic Exchanges: 5 lean meat, 2 fat, 1-1/2 starch.