Fish & Kale Creole
PREP: 10 Minutes
COOK: 20 Minutes
SERVES: 4
Skill Level: Easy
Nutrition Info (Per Serving)
178 kcal Energy
12.4g Carbohydrate
22g Protein
11.2g (of which Sugar)
4.6g Fat
3.2g Fibre
0.6g (of which Saturated Fat)
1.6g Salt
Ingredients
- 200g bag ready prepared kale
- 1 tbsp oil
- 1 onion, chopped
- 1 tbsp Cajun seasoning
- 195g can sweetcorn, drained
- 400g can chopped tomatoes
- 400g cod, cut into large chunks
- 227g can pineapple slices in natural juice, cut into chunks
Instructions
- Cook the kale in boiling for water for 5 minutes.
- Heat the oil in a large saucepan and fry the onion for 5 minutes.
- Add the Cajun seasoning and sweetcorn for 1 minute.
- Add the tomatoes, kale and 150ml water, cover and simmer for 5 minutes.
- Add the cod and pineapple simmer for a further 5 minutes until cooked through.
- Serve with mashed potato.
