Tilapia with White Beans and Kale Skillet

4.0
(3)

Tilapia steamed atop a flavorful bed of kale, tomatoes and cannellini beans.

3
Prep Time:
15 mins
Cook Time:
15 mins
Total Time:
30 mins
Servings:
4
Yield:
4 servings

Ingredients

  • 2 tablespoons olive oil, divided

  • 4 tilapia fillets, thawed if frozen

  • ½ teaspoon salt, divided

  • ½ teaspoon ground black pepper, divided

  • ¾ cup chopped onion

  • 1 ½ teaspoons minced garlic

  • 8 cups lightly packed chopped kale, ribs removed

  • 1 (15 ounce) can cannellini beans, drained, rinsed

  • 1 (14.5 ounce) can Hunt's® Diced Tomatoes, drained

  • 1 cup dry white wine (such as Pinot Blanc or Chardonnay)

Directions

  1. 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.

  2. 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 degrees F).

Nutrition Facts (per serving)

402 Calories
10g Fat
37g Carbs
33g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 402
% Daily Value *
Total Fat 10g 12%
Saturated Fat 1g 7%
Cholesterol 41mg 14%
Sodium 944mg 41%
Total Carbohydrate 37g 13%
Dietary Fiber 8g 29%
Total Sugars 5g
Protein 33g 65%
Vitamin C 165mg 183%
Calcium 264mg 20%
Iron 4mg 24%
Potassium 1371mg 29%

* Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.

** Nutrient information is not available for all ingredients. Amount is based on available nutrient data.

(-) Information is not currently available for this nutrient. If you are following a medically restrictive diet, please consult your doctor or registered dietitian before preparing this recipe for personal consumption.

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