September 25, 2020
Tilapia with White Beans and Kale Skillet
Tilapia steamed atop a flavorful bed of kale, tomatoes and cannelini beans
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20Minutes
Prep Time -
30Minutes
Total Time -
4Servings
Ingredients
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2 tablespoons olive oil, divided
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4 tilapia fillets, thawed if frozen
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1/2 teaspoon salt, divided
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1/2 teaspoon ground black pepper, divided
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3/4 cup chopped onion
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1-1/2 teaspoons minced garlic
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8 cups lightly packed, chopped kale (ribs removed)
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1 can (15 oz each) cannellini beans, drained, rinsed
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1 can (14.5 oz each) Hunt's® Diced Tomatoes, drained
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1 cup dry white wine (such as Pinot Blanc or Chardonnay)
Nutrition Information
Tilapia with White Beans and Kale Skillet
Nutrition Information
| % Daily Value | ||
|---|---|---|
| Calcium | 147 mg | 15% |
| Carbohydrate | 27 g | 9% |
| Cholesterol | 45 mg | 15% |
| Total Fat | 10 g | 15% |
| Iron | 3 mg | 17% |
| Calories | 345 kcal | 17% |
| Sodium | 635 mg | 26% |
| Protein | 29 g | 57% |
| Saturated Fat | 2 g | 9% |
| Sugars | 5 g | 1% |
| Dietary Fiber | 10 g | 39% |
| Vitamin C | 65 mg | 109% |
| Vitamin A | 18485 iu | 370% |
Directions
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Step one
Sprinkle tilapia with half of salt and pepper; set aside. Heat 1 tablespoon oil in a deep 12-inch skillet over medium heat. Add onion and garlic; cook about 2 minutes or until tender, stirring occasionally. Add half of kale, cook 2 minutes or until wilted. Add the remaining kale and oil; cook 2 minutes more or until wilted.
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Step two
Stir in beans, drained tomatoes, wine and remaining salt and pepper. Top with tilapia. Cover and simmer over medium-low heat approximately 10 minutes or until fish flakes easily with fork (145°F).
Preparation images
Tilapia with White Beans and Kale Skillet
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