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Garlic Tilapia with Spicy Kale

TOTAL TIME: Prep/Total Time: 30 min. YIELD: 4 servings.
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

  • 1. 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.
  • 2. 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.
  • 3. Add beans, salt and remaining pepper to kale; heat through, stirring occasionally. Serve with tilapia.

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.

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