One-Pan Tilapia with Red Beans & Kale

Name: One-Pan Tilapia with Red Beans & Kale plus Tomato & Lemon
Total time: 30 min
Yield: 2
Cuisine: North America
Ingredients: 4 ounce Kale; 1 unit Onion; 2 clove Garlic; 1 unit Tomato; 1 unit Lemon; 11 ounce Tilapia; 2 unit Veggie Stock Concentrate; 1 unit Kidney Beans; Salt; Pepper; Cooking Oil; Butter

plus Tomato & Lemon

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Simple, streamlined, and packed with veggies, this one-pan tilapia dinner is the perfect dish for busy weeknights. Gently steaming the tilapia over a simmering bed of tomato, kidney beans, and kale ensures the fish stays perfectly flaky and tender. Finish it off with a squeeze of fresh lemon juice to bring out this meal’s bright flavors.

Tags:

Calorie Smart

•Carb Smart

•Protein Smart

•Fiber Smart

•Easy Cleanup

Allergens:

Fish

•Milk

The quantities provided above are averages only.

Produced in a facility that processes eggs, milk, fish, peanuts, sesame, shellfish, soy, tree nuts, and wheat.

Total Time30 minutes

Prep Time10 minutes

DifficultyEasy

Ingredients

serving amount

4 ounce

Kale

1 unit

Onion

2 clove

Garlic

1 unit

Tomato

1 unit

Lemon

11 ounce

Tilapia

(Contains: Fish)

2 unit

Veggie Stock Concentrate

1 unit

Kidney Beans

Not included in your delivery

Salt

Pepper

Cooking Oil

Butter

(Contains: Milk)

Nutrition Values

/ per serving

Calories610 kcal

Fat21 g

Saturated Fat9 g

Carbohydrate51 g

Sugar12 g

Dietary Fiber12 g

Protein46 g

Cholesterol105 mg

Sodium990 mg

Due to the different suppliers we purchase our products from, nutritional facts per meal can vary from the website to what is received in the delivered box, depending on your region.

Utensils

•Strainer

•Paper Towel

•Large Pan

Instructions

PDF

• Wash and dry produce. • Halve, peel, and thinly slice onion. Peel and mince or grate garlic. Dice tomato into 1⁄2-inch pieces. Drain and rinse beans. Remove and discard any large stems from kale. Quarter lemon.

• Pat tilapia* dry with paper towels; season generously all over with salt and pepper. • Set aside until ready to use.

• Heat a large drizzle of oil in a large pan over medium-high heat. Add onion and cook, stirring occasionally, until softened, 3-5 minutes. Add garlic and cook until fragrant, 30-60 seconds. • Add tomato, beans, stock concentrates, 1⁄4 cup water, and 2 TBSP butter (1⁄2 cup water and 4 TBSP butter for 4 servings). Stir to combine. Bring to a simmer.

• Once beans, veggies, and broth are simmering, add kale. Cover pan with lid. Cook, stirring occasionally, until kale has wilted, 2-3 minutes. • Taste and season with salt and pepper.

• Place tilapia over beans and kale. Reduce heat to medium low. Cover pan with lid; simmer until fish is cooked through and easily flakes with a fork, 8-10 minutes more.

• Squeeze juice from one lemon wedge (two wedges for 4 servings) over tilapia. • Divide tilapia and red beans and kale between plates; serve with remaining lemon wedges on the side.

Fish is fully cooked when internal temperature reaches 145°.