Skillet Tilapia With Black Beans Kale Food

TILAPIA WITH WHITE BEANS AND KALE SKILLET

Steps:

• 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.
• 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).

GARLIC TILAPIA WITH SPICY KALE

Steps:

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

SKILLET TILAPIA WITH BLACK BEANS & KALE

Steps:

• 1. In a skillet, combine onion, oil, fennel, and salt to taste. Cook over medium heat, stirring occassionally, until softened, about 5 minutes. Add kale and stir to coat with seasonings. Cook until kale starts to wilt, about 2 minutes. Stir in beans. Set tilapia on mixture. Dust lightly with paprika. 2. Cover and cook until tilapia is cooked through, about 10 minutes. Serve with lemon.

BROWN BUTTER TILAPIA WITH CAPERS

Steps:

• Season fish with salt and pepper. Dredge in flour; shaking off excess. Heat oil in large skillet on medium. Fry fish 2 to 3 min. per side, or until golden brown and flakes easily with a fork. Transfer to plate and keep warm.
• Add butter to skillet (still on medium heat), swirling skillet until butter stops frothing and turns a light brown colour; 1 to 2 min. Remove from heat, stir in capers and lemon juice. Pour butter sauce over fish.
• Meanwhile, cook chard in simmering salted water just until tender, 30 sec. to 1 min. Drain and serve alongside fish.