Fish and Collard Greens

Gluten Free
Dairy Free
Health score
42%
Fish and Collard Greens
35 min.
4
248kcal

Suggestions


Are you looking for a delicious and nutritious dish that is both gluten-free and dairy-free? Look no further than our Fish and Collard Greens recipe! This delightful meal combines the rich flavors of tender fish fillets with the earthy goodness of collard greens, creating a perfect harmony of taste and texture. Ready in just 35 minutes, it’s an ideal choice for busy weeknights or a special weekend gathering.

Collard greens are not only packed with vitamins and minerals, but they also add a wonderful depth to the dish. When sautéed with vibrant green bell peppers and sweet onions, they create a colorful and appetizing presentation that will impress your family and friends. The addition of spices like paprika and pepper elevates the flavor profile, making each bite a delightful experience.

This recipe serves four, making it perfect for a family meal or a cozy dinner with friends. With only 248 calories per serving, you can indulge without the guilt. Whether you’re a seasoned cook or a kitchen novice, this Fish and Collard Greens dish is simple to prepare and sure to become a favorite in your household. Dive into this wholesome meal and enjoy the benefits of fresh ingredients and bold flavors!

Ingredients

  • 0.3 cup butter 
  • 10 large collard greens green
  • pound fish fillet red (catfish, tilapia, snapper)
  • medium bell pepper green sliced
  • medium onion sliced
  • 0.5 teaspoon paprika 
  • 0.3 teaspoon pepper 
  • 0.5 teaspoon salt 
  • teaspoon salt 
  • cup water 
  • tablespoons water 

Equipment

  • bowl
  • paper towels
  • sauce pan
  • dutch oven

Directions

  1. Wash collard green leaves.
  2. Cut off long stem at the base of each leaf; carefully shave the remaining thick stem. Chop leaves. In 2-quart saucepan, heat 1 cup water to boiling.
  3. Add chopped collard greens. Boil 15 to 18 minutes or until softened; drain. Pat dry with paper towels.
  4. In 4-quart Dutch oven, melt butter over medium-high heat. Cook collard greens, onions, bell pepper, 2 tablespoons water and 1 teaspoon salt in butter 4 to 6 minutes, stirring occasionally, until onion is crisp-tender.
  5. Cut fish into 3x3/4-inch strips; add to vegetables.
  6. Sprinkle with 1/2 teaspoon salt, the paprika and pepper. Cover and simmer 6 to 8 minutes or until fish flakes easily with fork.
  7. Serve in large pasta bowls.

Nutrition Facts

Calories248kcal
Protein38.7%
Fat48.36%
Carbs12.94%

Properties

Glycemic Index
21
Glycemic Load
1.24
Inflammation Score
-9
Nutrition Score
21.927826155787%

Flavonoids

Apigenin
0.01mg
Luteolin
1.43mg
Isorhamnetin
2.76mg
Kaempferol
2.56mg
Myricetin
0.02mg
Quercetin
12.47mg

Nutrients percent of daily need

Calories:247.84kcal
12.39%
Fat:13.64g
20.99%
Saturated Fat:3.09g
19.34%
Carbohydrates:8.22g
2.74%
Net Carbohydrates:5.66g
2.06%
Sugar:3.19g
3.54%
Cholesterol:56.7mg
18.9%
Sodium:1075.68mg
46.77%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.56g
49.12%
Vitamin K:113.66µg
108.25%
Selenium:48.02µg
68.61%
Vitamin C:36.84mg
44.66%
Vitamin A:1997.23IU
39.94%
Vitamin B12:1.81µg
30.1%
Vitamin B3:4.85mg
24.24%
Vitamin D:3.52µg
23.44%
Phosphorus:225.17mg
22.52%
Folate:73.18µg
18.29%
Vitamin B6:0.36mg
18.23%
Manganese:0.34mg
16.79%
Potassium:541.57mg
15.47%
Magnesium:47.62mg
11.9%
Vitamin E:1.65mg
11.02%
Fiber:2.56g
10.24%
Calcium:92.89mg
9.29%
Vitamin B2:0.14mg
7.98%
Copper:0.15mg
7.62%
Vitamin B5:0.74mg
7.36%
Vitamin B1:0.1mg
6.98%
Iron:1.04mg
5.79%
Zinc:0.58mg
3.87%