Tilapia with curried collards and tomatoes

Makes 2 servings

Curry paste adds a lot of flavour and a bit of spice to this dish.

Ingredients

• 2 tilapia fillets, 150 g (5 oz) each
• 5 mL (1 tsp) olive oil
• 125 mL (½ cup) sliced onions
• 1 mL (1/4 tsp) cumin
• 1 mL (1/4 tsp) ground coriander seed
• 1 mL (1/4 tsp) yellow curry paste (or more to taste)
• 1 mL (1/4 tsp) grated ginger root
• 1 clove garlic, chopped
• 500 mL (2 cups) tomatoes, diced (about 3 medium ripe tomatoes)
• 500 mL (2 cups) collard greens, finely shredded (one bunch)
• 2 ml (1/2 tsp) black pepper

Directions

1. Preheat oven to 200º C (400º F). Place tilapia fillets in a baking dish and add a few tablespoons of water. Bake for 15 to 20 minutes or until the fish flakes easily.
2. Meanwhile heat oil in a fry pan over medium heat. Add the onion and spices and cook for 5 minutes. Stir often to prevent burning.
3. Add the ginger, garlic, tomatoes and collards. Cook for 10 to 12 minutes.
4. Remove fish from the oven and place on a plate. Top each fillet with 250 mL (1 cup) of the tomato mixture. Serve with brown rice.

Nutritional information per serving

• Calories: 239
• Protein: 33 g
• Fat: 6 g
  • Saturated fat: 2 g
  • Dietary cholesterol: 64 mg
• Carbohydrate: 16 g
  • Dietary fibre: 4 g
• Sodium: 105 mg
• Potassium: 970 mg

Developed by Nadine Day, RD. ©The Heart and Stroke Foundation

Posted: August 2009