Braised Tilapia with Lentils & Chard

Braised Tilapia with Lentils & Chard

  By lentilsorg      

August 7, 2018

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

  • Prep: 20 Minutes
  • Cook: 10 Minutes

  • 20 Minutes

    10 Minutes

    30 Minutes

  • Yields: 4
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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.

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

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Nutrition Facts

Serving Size1 fillet + 1 3/4 cups (425 mL) lentil mixure
Calories450
Sodium750 mg
Potassium1442 mg
Protein39 g
Cholesterol55 mg
Sugar8 g
Total Fat10 g
Saturated Fat1.5 g
Total Carbohydrates45 g
Dietary Fiber15 g