Directions:
- Heat 1 tablespoon olive oil in a medium saucepan over medium-high heat. Add the celery and scallion whites and cook, stirring occasionally, until soft, 4 to 5 minutes. Add the garlic and 1 teaspoon each Cajun seasoning and brown sugar and cook, stirring, 30 seconds. Add the beans, tomatoes and 3/4 cup water; bring to a simmer and cook until the liquid is slightly reduced, 10 to 12 minutes. Stir in the kale and cook until tender, about 5 minutes. Add the scallion greens and a few dashes of hot sauce.
- Meanwhile, mix the remaining 1 1/2 teaspoons each Cajun seasoning and brown sugar and sprinkle on the flesh side of each fish fillet. Heat 1/2 tablespoon olive oil in a large nonstick skillet over medium-high heat; add 2 fillets, seasoned-side down, and cook, undisturbed, until blackened on the bottom, 3 to 4 minutes. Carefully turn the fillets and cook until opaque, about 1 more minute. Transfer to plates. Repeat with the remaining 1/2 tablespoon olive oil and 2 fish fillets. Serve with the kale and lemon wedges.
- Per serving: Calories 405; Fat 11 g (Saturated 2 g); Cholesterol 94 mg; Sodium 503 mg; Carbohydrate 41 g; Fiber 19 g; Protein 35 g
- Photograph by Christopher Testani
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 430.01 Kcal (1800 kJ) | ||
| Calories from fat | 108.18 Kcal | ||
| % Daily Value* | |||
| Total Fat | 12.02g | 18% | |
|---|---|---|---|
| Cholesterol | 20.54mg | 7% | |
| Sodium | 784.73mg | 33% | |
| Potassium | 1235.38mg | 26% | |
| Total Carbs | 56.47g | 19% | |
| Sugars | 7.22g | 29% | |
| Dietary Fiber | 19.38g | 78% | |
| Protein | 28g | 56% | |
| Vitamin C | 46.6mg | 78% | |
| Iron | 5.8mg | 32% | |
| Calcium | 257mg | 26% | |
| Amount Per 100 g | |||
| Calories | 90.97 Kcal (381 kJ) | ||
| Calories from fat | 22.89 Kcal | ||
| % Daily Value* | |||
| Total Fat | 2.54g | 18% | |
|---|---|---|---|
| Cholesterol | 4.35mg | 7% | |
| Sodium | 166.01mg | 33% | |
| Potassium | 261.34mg | 26% | |
| Total Carbs | 11.95g | 19% | |
| Sugars | 1.53g | 29% | |
| Dietary Fiber | 4.1g | 78% | |
| Protein | 5.92g | 56% | |
| Vitamin C | 9.9mg | 78% | |
| Iron | 1.2mg | 32% | |
| Calcium | 54.4mg | 26% | |
* 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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