Scallion Fish with Sesame Kale

Gluten Free
Dairy Free
Health score
43%
Scallion Fish with Sesame Kale
30 min.
2
259kcal

Suggestions


Indulge in a delightful culinary experience with our Scallion Fish with Sesame Kale, a dish that seamlessly marries flavors and textures for an unforgettable meal. Perfectly gluten-free and dairy-free, this recipe caters to a variety of dietary preferences while delivering a hearty and satisfying main course. With a cooking time of just 30 minutes, it’s ideal for a busy lunch or a quick dinner after a long day.

The star of this dish is the skin-on firm white fish, known for its tender, flaky texture and rich flavor profile. Infused with aromatic ginger, garlic, and the refreshing zest of lemon, the fish is steamed to perfection, allowing the ingredients to meld beautifully. Complementing the fish is a vibrant sesame kale sauté, a nutritious green packed with vitamins and minerals, bringing both color and crunch to the plate. Optional kimchi adds an exciting twist, enhancing the dish with its tangy and spicy notes.

With only 259 calories per serving, this dish is as wholesome as it is flavorful. Each bite is a harmonious blend of fresh herbs, umami-rich sauces, and the simple joy of home-cooked goodness. Treat yourself to Scallion Fish with Sesame Kale and discover how effortless it is to create a healthy yet indulgent meal that will impress you and your guests alike!

Ingredients

  • servings pepper black freshly ground
  • sprigs cilantro leaves separated
  • 10 ounce fish fillet white firm (such as branzino)
  •  garlic clove thinly sliced
  • tablespoon ginger peeled finely chopped
  • bunch kale cut into 1" strips
  • 0.5 cup kimchi chopped
  • 0.5 teaspoon kosher salt plus more
  • teaspoons juice of lemon fresh
  • tablespoon soy sauce reduced-sodium
  •  spring onion white green separated thinly sliced
  • teaspoon sesame oil toasted
  • pinch sugar 
  • tablespoon vegetable oil 

Equipment

  • bowl
  • frying pan
  • knife
  • pot
  • steamer basket

Directions

  1. Heat vegetable oil in a small skilletover medium-high heat.
  2. Add 1 tablespoonchopped ginger and cook, stirring, untilfragrant, about 1 minute.
  3. Transfer ginger toa small bowl; mix in soy sauce, lemon juice,sesame oil, and sugar. Set sauce aside.
  4. Line a large steamer basket withscallion whites, cilantro stems, and slicedginger. Set scallion greens and cilantroleaves aside.
  5. Using a small knife, score skin side offish at 1" intervals; season with salt andplace in steamer, skin side up. Set steamerin a large pot filled with 1" of simmeringwater and cover; steam fish until cookedthrough, 6–8 minutes.
  6. Heat vegetable oil in a large skillet overmedium-high heat.
  7. Add garlic and cook,stirring, until softened, about 1 minute.
  8. Add kale, 1/2 teaspoon salt, and 1/4 cup water.Cover and cook, tossing occasionally,until leaves are tender and bright green,about 2 minutes.
  9. Mix in kimchi,if using, and sesame oil; season withsalt and pepper.
  10. Spoon sauce over fish, top withreserved scallion greens and cilantroleaves, and serve with sesame kale.
  11. Per serving: 320 calories, 17 g fat, 3 g fiber
  12. Bon Appétit

Nutrition Facts

Calories259kcal
Protein47.59%
Fat41.74%
Carbs10.67%

Properties

Glycemic Index
121.55
Glycemic Load
0.85
Inflammation Score
-10
Nutrition Score
32.449565431346%

Flavonoids

Eriodictyol
0.24mg
Hesperetin
0.72mg
Naringenin
0.07mg
Isorhamnetin
15.34mg
Kaempferol
30.59mg
Myricetin
0.03mg
Quercetin
19.53mg

Nutrients percent of daily need

Calories:259.18kcal
12.96%
Fat:12.45g
19.16%
Saturated Fat:2.3g
14.4%
Carbohydrates:7.16g
2.39%
Net Carbohydrates:3.34g
1.21%
Sugar:1.9g
2.11%
Cholesterol:70.87mg
23.62%
Sodium:1126.48mg
48.98%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:31.95g
63.9%
Vitamin K:326.5µg
310.95%
Vitamin A:7090.73IU
141.81%
Selenium:60.4µg
86.29%
Vitamin C:67.34mg
81.63%
Vitamin B12:2.24µg
37.33%
Vitamin B3:6.89mg
34.43%
Phosphorus:308.58mg
30.86%
Manganese:0.61mg
30.51%
Vitamin D:4.39µg
29.29%
Folate:106.05µg
26.51%
Vitamin B2:0.42mg
24.63%
Potassium:820.85mg
23.45%
Vitamin B6:0.44mg
22.16%
Calcium:208.65mg
20.87%
Magnesium:75.77mg
18.94%
Iron:3.02mg
16.79%
Fiber:3.82g
15.29%
Vitamin E:1.9mg
12.64%
Vitamin B1:0.15mg
10.26%
Copper:0.19mg
9.58%
Vitamin B5:0.85mg
8.46%
Zinc:0.96mg
6.42%
Source:Epicurious