Tilapia with Escarole and Lemon-Pepper Oil (Food Network Kitchens) Recipe
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Directions:
- Heat 1/4 cup of the olive oil in a large deep skillet with a lid over medium heat. Place the potatoes in the pan cut-side down. Add the garlic and cook until the potatoes are slightly golden and crisp, 4 to 5 minutes. Add the escarole, season with salt and pepper, then add about 1/3 cup water. Cover and steam until the escarole wilts, about 5 minutes.
- Season the fish with salt and pepper; place on top of the greens in the pan and sprinkle with the oregano leaves. Cover and steam until the fish is just cooked through, about 5 more minutes.
- Meanwhile, whisk the lemon juice in a bowl with the remaining 1/4 cup olive oil; season with 1 teaspoon salt and plenty of pepper.
- Carefully lift the fish off the greens and transfer to rimmed plates or bowls. Distribute the greens, potatoes and pan juices around the fish. Drizzle with the lemon-pepper oil.
- Per serving: Calories 465; Fat 30 g (Sat. 5 g; Mono. 20.5 g; Poly. 3.6 g); Cholesterol 70 mg; Sodium 590 mg; Carbohydrate 20 g; Fiber 6 g; Protein 32 g
- Photograph By Antonis Achilleos
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 533.81 Kcal (2235 kJ) | ||
| Calories from fat | 317.64 Kcal | ||
| % Daily Value* | |||
| Total Fat | 35.29g | 54% | |
|---|---|---|---|
| Cholesterol | 82.2mg | 27% | |
| Sodium | 668.34mg | 28% | |
| Potassium | 708.8mg | 15% | |
| Total Carbs | 17.44g | 6% | |
| Sugars | 0.05g | 0% | |
| Dietary Fiber | 1.05g | 4% | |
| Protein | 40.81g | 82% | |
| Vitamin C | 22.3mg | 37% | |
| Iron | 2.4mg | 14% | |
| Calcium | 51.7mg | 5% | |
| Amount Per 100 g | |||
| Calories | 132.93 Kcal (557 kJ) | ||
| Calories from fat | 79.1 Kcal | ||
| % Daily Value* | |||
| Total Fat | 8.79g | 54% | |
|---|---|---|---|
| Cholesterol | 20.47mg | 27% | |
| Sodium | 166.43mg | 28% | |
| Potassium | 176.51mg | 15% | |
| Total Carbs | 4.34g | 6% | |
| Sugars | 0.01g | 0% | |
| Dietary Fiber | 0.26g | 4% | |
| Protein | 10.16g | 82% | |
| Vitamin C | 5.6mg | 37% | |
| Iron | 0.6mg | 14% | |
| Calcium | 12.9mg | 5% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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