Tilapia Goes Green With Dill and Baby Kale

Roasted Tilapia with Dill and Garlicky Baby Kale-promo

Tilapia is a delicious fish that pairs well with seasonings and flavorful ingredients.  Dill has been used for culinary and medicinal purposes for hundreds of years. It’s strong, tangy, appetizing flavor is perfect for this recipe. Among its many health benefits, dill is also known for its ability to boost digestion. When paired with garlic and kale, dill adds just the right touch of excitement to this dish.

Squeeze additional lemon over the fish just before serving. Delicious with rice or quinoa.

Roasted Tilapia with Dill and Garlicky Baby Kale

Ingredients:

2 Tbs. unsalted butter, melted and slightly cooled
Zest and juice of ½ lemon
¼ cup finely chopped fresh dill
¼ cup finely chopped fresh parsley
1 tsp. Dijon mustard
5 ounces baby kale, roughly chopped
2 cloves garlic, thinly sliced
½ lemon, thinly sliced
¼ tsp, salt
Freshly ground black pepper
1 pound tilapia fillets
1 lemon, cut into wedges

Directions:

  1. Preheat oven to 425 degrees. Line a rimmed baking sheet with parchment paper.
  2. In a small bowl, whisk together butter, lemon zest (reserve juice), dill, parsley and Dijon, and set aside.
  3. Place kale on baking sheet. Sprinkle lemon juice over top. Toss to coat lightly. Top with garlic and lemon slices; sprinkle with salt and pepper. Top with tilapia and spread butter mixture over fillets. Drizzle any remaining butter over kale.
  4. Bake until fish flakes easily with a fork and kale is wilted, about 11–13 minutes. Serve with fresh lemon wedges.

PER SERVING: 182 cal, 7g fat (2g mono, 1g poly, 4g sat), 71mg chol, 541mg sodium, 4g carb (2g fiber, 1g sugars), 25g protein

SOURCE: The recipe and photo by Amy Palanjian is posted by permission of Delicious Living (and its parent company New Hope Network), a trusted voice in the natural living community for 30 years.

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Combining her passion for food and a lifelong commitment to promoting a healthy lifestyle, Grace O has created FoodTrients®, a unique program for optimizing wellness. Grace O is a fusion chef with a mission: to cook up recipes for sustaining a long and joyful life that are built on a foundation of anti-aging science and her work in the health care industry. Mixing foods and unique flavors culled from a lifetime of travels from Asia to Europe and America, Grace O encourages young and old to celebrate a full life that embraces diversity. Lifestyle tips, age-defying recipes, and secrets of the healing properties of food are the centerpiece of FoodTrients™–all available through cookbooks, e-newsletters, and FoodTrients.com. foodtrients.com
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