Baked Tilapia and Sauteed Cabbage
with kale-herb sauce
This fresh kale-herb sauce brings simple tilapia and cabbage to life. Plus it's the perfect thing to do when you have some leftover greens! Our vegetarian version pumps up the flavor of lentils and peas with the same sauce.
Dependency
Proteins
Cuisines
Ingredients
Tilapia with Kale-Herb Pesto and Sauteed Cabbage:
- Green cabbage - 1/2 head, sliced
- Tilapia - 4 fillets ((~1 1/4 to 1 1/2 lbs.))
- Cooking oil - 1 1/2 Tbsp
- Kale herb sauce - 2/3 cup ((ingredients listed separately))
- Lemon - 1/2, juice of
Kale-Herb Sauce:
- Kale leaves - 1/2 bunch
- Garlic - 1 clove, peeled
- Parsley - 1/4 bunch
- Capers - 1 Tbsp
- Lemon - 1/2, juice of
- Olive oil - 1/3 cup
Nutrition Facts
Amount Per Serving
Calories
304
Just a moment...
% Daily Value
Total Fat
19g
30%
Just a moment...
Saturated Fat
3g
15%
Just a moment...
Trans Fat
0g
Just a moment...
Cholesterol
58mg
19%
Just a moment...
Sodium
128mg
5%
Just a moment...
Total Carbohydrate
10g
3%
Just a moment...
Dietary Fiber
3g
14%
Just a moment...
Sugars
4g
Just a moment...
Protein
26g
Just a moment...
Prep
- Kale - If you’re making Thursday’s night dinner, prep all the kale. Save chopped stems for Thursday. (Can be done up to 3 days ahead)
- Make sauce - Place kale leaves, garlic, parsley, capers, lemon juice, and olive oil in a blender or food processor (or use the cup that hopefully came with your immersion blender). Pulse or puree until smooth. Salt and pepper to taste. Reserve ⅓ of sauce for Thursday’s dinner. (Can be done up to 3 days ahead)
- Cabbage - Slice. If making Tuesday’s dinner, slice tomorrow's portion too. To see how to slice cabbage in a food processor, check out this vid. (Can be done up to 3 days ahead)
- Tilapia - Rinse and dry. Place on a sheet pan.
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Make
- Preheat oven to 425F (218C) degrees.
- Bake tilapia for 10 to 12 minutes.
- While fish is baking, heat a saute pan over medium-high heat. Add oil and then cabbage with a dash of salt. Saute until tender but still crunchy, 5 to 7 minutes. Spoon half the sauce into cabbage and use more lemon juice if needed. Season to taste with salt and pepper.
- Use remainder of the sauce on baked tilapia and serve with sauteed cabbage.
Nutrition Facts
Amount Per Serving
Calories
304
Just a moment...
% Daily Value
Total Fat
19g
30%
Just a moment...
Saturated Fat
3g
15%
Just a moment...
Trans Fat
0g
Just a moment...
Cholesterol
58mg
19%
Just a moment...
Sodium
128mg
5%
Just a moment...
Total Carbohydrate
10g
3%
Just a moment...
Dietary Fiber
3g
14%
Just a moment...
Sugars
4g
Just a moment...
Protein
26g
Just a moment...
Reviews
Ratings
30 reviews
Refreshing flavors. Likely too bland for some. I added some honey to the cabbage while I fried it. You feel like you can kick some butt after.
0 HelpfulI loved the kale pesto. I thought it tasted very fresh with the fish. The cabbage went over well with the fam too.
0 HelpfulTastes good but I think the meal could use some more color. Maybe some red peppers or fresh tomatoes to make the overall appearance better.
0 Helpful