Looking for a delicious yet healthy recipe? Look no further! Join us in the kitchen with BLJ and Lang to learn how to make a perfect pre/post-workout meal – a succulent tilapia dish with garlic rice and kale. In this video, you’ll learn step-by-step instructions on making this mouth-watering dish and also get to know the benefits of eating tilapia for fitness and health. Plus, we’ll show you how to cook garlic in butter for a delicious base and how to make crispy rice and kale to go with your meal. Watch the video now and let us know your thoughts and questions in the comments below. Don’t forget to subscribe to our channel for more amazing recipes!
Ingredients:
– 2 tilapia fillets
– 1 cup of white rice
– 1 bunch of kale
– 5 cloves of garlic, chopped
– 1/2 stick of butter
– 2 tablespoons of olive oil
– Salt-free garlic herb seasoning
– Southwest Chipotle seasoning
– Salt, to taste
– Red pepper flakes, to taste
– 1/4 cup of sesame seeds
– 1/4 cup of pickled onions
– 1 tablespoon of minced ginger
Instructions:
1. Begin by cooking rice according to package instructions.
2. While the rice is cooking, prepare the kale. Remove the kale leaves from the stem and wash. Tear the kale leaves into bite-size pieces.
3. In a pan, heat 1 tablespoon of olive oil over medium-high heat. Add two garlic cloves and cook until fragrant. Add the kale and sauté until slightly wilted. Season with salt and red pepper flakes to taste.
4. Season the tilapia fillets with salt, Southwest Chipotle seasoning, and garlic herb seasoning, ensuring both sides are coated.
5. In another pan, heat 1 tablespoon of olive oil over medium-high heat. Add three cloves of chopped garlic and sauté until fragrant. Add the tilapia fillets and cook for one minute on each side until cooked through.
6. In a small saucepan over medium heat, melt the butter until it begins to foam. Add remaining garlic and cook until the garlic begins to turn golden brown and smells fragrant. Use this garlic butter to spoon over the tilapia fillets.
7. Assemble the dish by spooning the cooked rice into a bowl, placing the cooked kale beside it, and adding the tilapia fillets on top of the rice.
8. Top the dish with pickled onions, minced ginger, and a sprinkle of sesame seeds.
9. Serve hot and enjoy your healthy and delicious Tilapia with Garlic Rice and Kale!
[00:00] Healthy tilapia dish benefits for fitness and health
[01:27] Cook garlic in butter for the recipe
[02:38] Preparing the rice and kale
[03:06] Cooking the crispy rice and seasoning with salt
[03:59] Preparing the kale as a side dish
[06:05] Cooking kale and tilapia with garlic and other spices
[07:49] Cooking the tilapia for a minute on each side
[08:37] Adding the sesame seeds for crunch and flavor
[09:20] Assembling a rice bowl with fish and pickled onions
[10:52] Putting the finishing touches on the dish with ginger and garlic
Tilapia Bowl Recipe | Cooking With Lang
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