Thursday, August 4, 2011

Baked White Fish with Kale

Baked white fish with kale is a super easy recipe. This recipe is healthy, low-calorie, low-carb, and very tasty. The recipe will serve two people.


My lunch! Yummy. 

  • 2 large pieces of frozen white fish- swai or tilapia is the best. 
  • 3 cups of fresh kale
  • 3 tbsps of olive oil
  • 1 1/2 tbsps of Italian seasoning
  • 1/2 tsps of red pepper flakes
  • 1 tsps of pepper
  • 4 tbsps of red wine vinegar
  • 2 tsp of salt


Fresh Kale

First, clean the kale by removing the long stems and keeping only the leaves. Wash all the leaves off with cold water to remove any dirt. Chop the kale into bite size pieces and set to the side. 

Kale in self-made aluminium bowl

Next, make a bowl with aluminium. (As shown in the picture to the left.) Put all the kale into the aluminium made bowl. Cover the kale evenly with with 4 tbsps red wine vinegar, 1 tbsp of italian seasoning, 1 tsp of salt, 2 tsp of black pepper, and 2 tbsps of olive oil.

Seasoned Frozen Swai Fillets

Then, take the the frozen fillets. Rub each with 1/2 tbsp of olive oil and 1/2 tsp of salt. Then, lay the fillets over the kale as shown in the picture. Then, sprinkle the tops of the fillets with 1/2 tsp of red pepper and 1/2 tbsp of Italian season. Add more salt and/or red pepper if desired.

*I do only recommend using frozen fillets because it turns out better from my experience.* 

Fish in the oven ready to cook!

Cover the top with more aluminium foil and make sure there are no holes to allow for the fish and kale to stem in the oven. Put the fish in the oven for 30 minutes to a hour at 375 degrees. The cooking time will depend on the size of each frozen fillet. So, check after 30 minutes. Cook until each fillet is white and flaky. 

Enjoy! The recipe is best served warm with a glass of white wine and piece of your favorite bread. 


  1. This looks absolutely deelish! What a cool way to cook it too, I'm going to try it.

  2. I Love that foil method of steaming fish... Makes it perfect flakey every time.

    Great post