Lentils.org

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Lentils.org

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Braised Tilapia with Lentils & Chard

Prep Time: 20 Minutes

Total time: 30 Minutes

Servings: 4

This simple, quick, and easy one-pan meal is ready in only 30 minutes and a great weeknight healthy meal solution.

Lentils.org

Recipe by

Lentils.org

View All

Ingredients

Directions

Nutrition

Ingredients

    4 x 4 oz (125 g) tilapia fillets

    1/2 tsp (2 mL) salt and pepper

    2 Tbsp (30 mL) canola oil, divided

    1 cup (250 mL) diced onion

    3 garlic cloves, minced

    8 cups (1.5 L) chopped Swiss chard

    3 cups (750 mL) cooked whole red lentils

    1 (15 oz/398 mL) can diced canned tomatoes, drained

    1 cup (250 mL) dry white wine


Directions

  1. Season tilapia with salt and pepper and set aside.
  2. In a deep 9 inch (22 cm) round skillet or pan over medium to high heat, heat half the oil.
  3. Add onion and garlic and cook until translucent. Add Swiss chard and remaining oil and cook for 3 minutes to wilt the greens.
  4. Stir in lentils, tomatoes, and wine. Create an even layer to cover the pan.
  5. Top the mix with the tilapia and cover the skillet with a lid or foil cap. Lower the heat to a simmer and cook for 10 minutes.
  6. Serve immediately.

Nutritional Information

  • Serving Size: 1 fillet + 1 3/4 cups (425 mL) lentil mixure
  • Per serving:
  • Calories 450
  • Total Fat 10 g
  • Saturated Fat 1.5 g
  • Cholesterol 55 mg
  • Carbohydrates 45 g
  • Dietary Fibre 15 g
  • Sugar 8 g
  • Protein 39 g
  • Sodium 750 mg
  • Potassium 1442 mg
  • Folate 314 mcg