Walleye With Kale Bruschetta

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  • 5 (1)
35 MIN
2 SERVING
Medium

PROTEIN

90 g

CARBS

56 g

CALORIES

773 kcal

cholesterol

500 mg

FAT

3 g

SUGAR

22 g

Ingredients

Serving

fish fillets ( more info in step 2 )

2 fillet

roma tomatoes

6 tomato

kale ( stem removed and leaves chopped )

2 bunch

olive oil

1 tablespoon

minced garlic

2 cloves

balsamic vinegar

1 tbsp

basil leaves ( chopped )

8 leaves

salt

1/2 tsp

pepper

1/2 tsp, whole

green beans ( ends trimmed )

1 cup

minced garlic

2 cloves

olive oil

1 tsp

pepper

1/2 tsp, whole

salt

1/2 tsp

Walleye With Kale Bruschetta

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  • 5 (1)

Instructions

Step 1

Preheat oven to 350 degrees.

Step 2

Place fish fillets in a lightly greased baking dish.
(walleye pike filets (or any other mild white fish – bass, northern pike, perch, cod, trout, etc.))

Step 3

In a bowl, combine tomato, kale, olive oil, garlic, vinegar, basil, salt, and pepper.

Step 4

Spoon tomato mixture over top of fish.

Step 5

Bake about 20 minutes or until fish flakes easily with a fork.

Step 1 (Garlic Green Beans)

While fish is baking, heat water in a medium saucepan to boiling.

Step 2 (Garlic Green Beans)

Add green beans and boil for four minutes until tender-crisp.

Step 3 (Garlic Green Beans)

Remove beans from water and toss with garlic, olive oil, salt and pepper.

I’m a complete sucker for locally sourced food. Fresh-caught fish and garden-grown vegetables are among my favorites, especially if that food was grown or caught with my own hands. You can’t get any more local or more fresh than that. If you don’t have a garden, seek out a farmer’s market for the best in-season finds. Source your proteins from local farmers or fishermen, if possible, or purchase it flash frozen for the best taste.

In this recipe, I use fresh-caught walleye pike, though any mild white fish will work. Most freshwater fish are low in fat and high in protein making them an ideal and easy choice for athletes looking to maintain lean muscle. Fish contain a powerhouse of B vitamins as well as a number of other nourishing minerals to keep you well, including omega 3 fatty acids. Omega 3’s are present in all fish though there are lower levels of omega 3’s in lean fish, like walleye than in fatty fish, like salmon. The consumption of omega 3’s can speed your exercise recovery and is a necessary nutrient to maintain proper brain, cardiovascular, eye, and skin health.

Top this delicious and easy to prepare fish with a kale bruschetta. Adding kale to a traditional bruschetta mixture adds calcium and fiber. The lycopene contained in tomatoes is a natural antioxidant that when cooked, is even more effective. Garden green beans cooked to a beautiful tender-crisp crunch add dietary fiber and a marginal amount of protein. Green beans are also a great source of folic acid, an important nutrient for pregnant women to have in their diets for a happy healthy baby.

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