Name: Pan-Seared White Fish with Garlic-Sautéed Kale
Prep time: 10 min
Cook time: 15 min
Total time: 25 min
Cuisine: Healthy
Ingredients: 4 white fish fillets (cod or halibut, 5oz each); 1 tbsp olive oil; 1 tbsp unsalted butter; 1 tsp sea salt; 1/2 tsp black pepper; 1 bunch kale, stemmed and chopped; 2 cloves garlic, thinly sliced; 1 tbsp lemon juice; 1/4 tsp red pepper flakes

2Instructions

Quick Summary

This quick dinner pairs mild white fish with iron-rich kale. It is low in calories, high in protein, and ready in under 30 minutes. Perfect for a clean, healthful weeknight meal.

Ingredients

4 white fish fillets (cod or halibut, 5oz each)
1 tbsp olive oil
1 tbsp unsalted butter
1 tsp sea salt
1/2 tsp black pepper

1 bunch kale, stemmed and chopped
2 cloves garlic, thinly sliced
1 tbsp lemon juice
1/4 tsp red pepper flakes

Instructions

1. Pat the fish fillets very dry with a paper towel. Season both sides with salt and pepper.
2. Heat oil in a large skillet over medium-high heat. Add fish. Cook 3–4 minutes per side until opaque and flaky. Remove and set aside.
3. In the same pan, add butter and garlic. Sauté for 30 seconds until fragrant.
4. Add kale and red pepper flakes. Toss for 3–5 minutes until wilted but vibrant green.
5. Drizzle with fresh lemon juice and serve immediately atop the fish.

Stewart's Secret

Always ensure your pan is shimmering hot before adding the fish. A good sear prevents the fillets from sticking and creates a beautiful, golden texture without the need for excess fat.

Nutrition Snapshot

Nutrient	Amount
Calories	280 kcal
Protein	38g
Fat	9g
Carbs	8g

Frequently Asked Questions

Can I use frozen fish?

Yes, just ensure it is completely thawed and patted dry before cooking.

What other greens work here?

Swiss chard or baby spinach make excellent alternatives to kale.

How do I know the fish is done?

The flesh should flake easily with a fork and be opaque all the way through.

Pan-Seared White Fish with Garlic-Sautéed Kale

The Story

1Ingredients

2Instructions

Quick Summary

Ingredients

Instructions

Stewart's Secret

Nutrition Snapshot

Frequently Asked Questions

Can I use frozen fish?

What other greens work here?

How do I know the fish is done?

Nutrition Information

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