
Carb-wise
Blackened Fish Fillets
Southern-Style Kale with Buttered Quinoa
600 cals
25 mins
Description
The seasonings aren’t shy on blackened foods, and that’s one thing we love about them. We’re matching the delicious Louisiana-inspired spices on the fish with wilted greens for a side, in the form of red kale and pepper cooked down with plenty of garlic.
Contains:
Milk • Sulphites • Tilapia
Ingredients
for 2 servings
(Double for 4 portions)
2 Sustainably-raised tilapia fillets (BAP-certified)
1 Garlic clove
1 Shallot (or onion)
1 Green pepper
1 Bunch of red kale
95g Red & white quinoa
10g A Little Louisiana spices (salt, spices, garlic, black pepper, onion, Cayenne pepper, oregano, thyme)
Nutrition
Total fat | 22g |
Saturated Fat | 9g |
Sodium | 950mg |
Total carbs | 63g |
Sugar | 10g |
Protein | 47g |
Fibres | 12g |
Recipe Instructions

- Preheat the oven to 425°F.
- Using a strainer, rinse the quinoa.
- In a medium pot, combine the quinoa, 1 cup water (double for 4 portions) and a pinch of salt; bring to a boil.
- Reduce the heat, cover and simmer, 14 to 16 min., until tender.
- Fluff the quinoa and add 2 tbsp butter (double for 4 portions) and S&P.

- Meanwhile, pat the tilapia* dry and drizzle with oil; rub with the spices and S&P.
- Arrange on a lined sheet pan and bake, 10 to 12 min., until flaky and the crust is dark golden brown.

- Meanwhile, halve, core and thinly slice the green pepper lengthwise.
- Remove the kale leaves from the stems; roughly chop the leaves.
- Halve, peel and thinly slice the shallot.
- Roughly chop the garlic.

- In a large, high-sided pan, heat a drizzle of oil on medium-high.
- Add the shallot, garlic and green pepper. Sauté, 3 to 4 min., until partially browned.
- Add the kale and 5 tbsp water (double for 4 portions). Cook, partially covered, stirring occasionally, 3 to 4 min., until wilted; season with S&P.

- Divide the quinoa between your plates.
- Top with the tilapia.
- Serve the vegetables on the side. Bon appétit!