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 harmonious balance that is sure to please your palate.

In just 35 minutes, you can whip up a satisfying dish that serves four, making it perfect for family dinners or gatherings with friends. With only 248 calories per serving, this recipe is not only healthy but also packed with protein, making it an excellent choice for those who are health-conscious.

The vibrant colors of the collard greens, complemented by the sweetness of sautéed onions and bell peppers, create a visually appealing plate that is as enticing as it is flavorful. The fish, seasoned with paprika and pepper, adds a delightful touch of zest that elevates the entire dish.

Whether you're a seasoned cook or a kitchen novice, this recipe is straightforward and easy to follow. It's a fantastic way to introduce more greens into your diet while enjoying the succulent taste of fish. So, roll up your sleeves and get ready to impress your loved ones with this wholesome and delectable Fish and Collard Greens dish!

Ingredients

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

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%