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.
Ingredients
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4 tilapia fillets, about 6 ounces each
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1-1/2 tablespoons grated fresh ginger
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1/2 teaspoon each salt and black pepper
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1-1/2 tablespoons olive oil
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1 small onion, chopped
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2 bunches Swiss chard, stems removed and leaves roughly chopped (about 6 cups)
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1/4 cup low-sodium chicken broth
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1/4 cup white wine
Directions
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 information
Calories 233, Total Fat 8 g, Saturated Fat 2 g, Cholesterol 85 mg, Sodium 533 mg, Carbohydrate 3 g, Fiber 1 g, Protein 35 g.
Percent Daily Values are based on a 2,000 calorie diet
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