Blackened Fish Fillets
Southern-Style Kale with Buttered Quinoa
Cooking time
25 minutes
Servings
2/4
Calories
600 /serving
The seasonings aren’t shy on blackened foods, and that’s one thing we love about them. We’re matching the delicious Louisiana-inspired spices on the fish with wilted greens for a side, in the form of red kale and pepper cooked down with plenty of garlic.
We will send you:
- 2 Sustainably-raised tilapia fillets (BAP-certified)
- 1 Garlic clove
- 1 Shallot (or onion)
- 1 Green pepper
- 1 Bunch of red kale
- 95g Red & white quinoa
- 10g A Little Louisiana spices (salt, spices, garlic, black pepper, onion, Cayenne pepper, oregano, thyme)
Contains: Milk • Sulphites • Tilapia
You will need:
Large high-sided pan
Medium pot
Oil
Parchment paper
Salt & pepper (S&P)
Sheet pan
Strainer
2 or 4 tbsp Butter
Total Fat
22 g
Saturated Fat
9 g
Sodium
950 mg
Total Carb
63 g
Sugars
10 g
Protein
47 g
Fibre
12 g
Preparation
Cook the quinoa
- Preheat the oven to 425°F.
- Using a strainer, rinse the quinoa.
- In a medium pot, combine the quinoa, 1 cup water (double for 4 portions) and a pinch of salt; bring to a boil.
- Reduce the heat, cover and simmer, 14 to 16 min., until tender.
- Fluff the quinoa and add 2 tbsp butter (double for 4 portions) and S&P.
Bake the tilapia
- Meanwhile, pat the tilapia* dry and drizzle with oil; rub with the spices and S&P.
- Arrange on a lined sheet pan and bake, 10 to 12 min., until flaky and the crust is dark golden brown.
Mise en place
- Meanwhile, halve, core and thinly slice the green pepper lengthwise.
- Remove the kale leaves from the stems; roughly chop the leaves.
- Halve, peel and thinly slice the shallot.
- Roughly chop the garlic.
Cook the vegetables
- In a large, high-sided pan, heat a drizzle of oil on medium-high.
- Add the shallot, garlic and green pepper. Sauté, 3 to 4 min., until partially browned.
- Add the kale and 5 tbsp water (double for 4 portions). Cook, partially covered, stirring occasionally, 3 to 4 min., until wilted; season with S&P.
Plate your dish
- Divide the quinoa between your plates.
- Top with the tilapia.
- Serve the vegetables on the side. Bon appétit!
*Health Canada recommends cooking fish to a minimum internal temperature of 70°C.
