Gingered Tilapia & Swiss Chard

Ginger gives a mildly sweet flavor to both the fish and Swiss chard in this low-calorie and low-fat recipe that can be prepared in less than 30 minutes.

from Family Circle

Gingered Tilapia & Swiss Chard
Servings: 4 Prep 10 mins Cook 10 mins

Ingredients

  • 4 tilapia fillets, about 6 ounces each
  • 1 1/2 tablespoons grated fresh ginger
  • 1/2 teaspoon each salt and black pepper
  • 1 1/2 tablespoons olive oil
  • 1 small onion, chopped
  • 2 bunches Swiss chard, stems removed and leaves roughly chopped (about 6 cups)
  • 1/4 cup low-sodium chicken broth
  • 1/4 cup white wine

Make It

1. Sprinkle tilapia with 3/4 tablespoon of the ginger and 1/4 teaspoon each of the salt and pepper. Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Cook tilapia 2 to 3 minutes per side or until fish flakes easily. Remove from skillet and keep warm.

2. Heat remaining 1/2 tablespoon oil in skillet; cook onion and remaining 3/4 tablespoon ginger for 1 minute.

3. Increase heat to high. Add Swiss chard, remaining 1/4 teaspoon each salt and pepper, chicken broth and wine to skillet. Cook 3 minutes, stirring, until chard is wilted.

Nutrition Facts

Servings Per Recipe: 4; Amount Per Serving: cal. (kcal): 233, Fat, total (g): 8, chol. (mg): 85, sat. fat (g): 2, carb. (g): 3, fiber (g): 1, pro. (g): 35, sodium (mg): 533, Percent Daily Values are based on a 2,000 calorie diet.
close