Serves 1
10 cloves of garlic, chopped
40g green olives (we used Calabrian), sliced
7 oz white fish (we used catfish), lightly seasoned with cracked pepper & oregano
2 (240g) medium tomatoes, chopped
1 TB capers, drained
2 handfuls (100g) chopped kale, steamed*
Juice of 1/2 lemon
*a quick way to steam kale is to microwave in a covered bowl for 1 minute
1. Spray the pan with PAM and add in the garlic and olives. Saute until golden brown.
2. Remove the olives and garlic from the pan and set aside. Add the seasoned white fish to the pan and allow to cook (3-5 minutes). Once the first side is cooked flip the fish and return the garlic and olives to the pan. Add the capers and tomatoes.
3. Gently stir the tomatoes mixture so as not to damage the filet. Once the tomatoes have started to melt tuck the kale around the fish to finish cooking.
4. Remove the fish from the pan and add the juice of 1/2 a lemon. Mix all of the vegetables together to combine the flavors well. Garnish with remaining 1/2 lemon, quartered. Top with freshly grated parmesan, if desired.
Nutrition Facts (approx.): 1 serving
Calories: 485
Total Fat: 22.6 g
Saturated Fat: 4.2 g
Sodium: 1120 mg
Total Carbohydrate: 29 g
Added Sugar: 0 g
Dietary Fiber: 8.7 g
Total Protein: 42.4
Diet Alternatives
Keto
10g of carbs from this dish come from the garlic. 9g come from the tomatoes. Consider reducing these volumes or replacing with lower-carb options.
Low Salt
Both capers and olives are high-salt foods. Consider removing the capers and using olives stored in oil instead of brine.