Soy-Lime Broiled Talapia with Kale-Spinach, Brown Rice Saute

Tonight I was in the mood for a super healthy meal — and it had to be quick. If dinner isn’t ready when my two boys are hungry for it, they announce, “we can’t wait – not even one more minute.”



As I was unloading my groceries, I marinated Talapia that I’d just purchased, and checked to see what fresh, green items might be in the fridge. Talapia is a fantastic, inexpensive, mild fish. I found kale and spinach, and brown rice leftover from yesterday. Perfect! I like to use spinach with kale — kale can be quite bitter and the spinach mellows it. With the rice made ahead of time, I knew this would take at most 10 minutes!


  • 4 (8 ounce) Talapia fillets
  • 1/4 cup low sodium soy sauce
  • 1 small onion, thinly sliced
  • 1 tablespoon minced garlic
  • 1 bunch kale, finely chopped
  • approximately 1 cup packed spinach leaves
  • 2 cups cooked brown rice
  • 1 small lime
  • salt, pepper


Serves 4

Cover a rimmed baking sheet with foil and place the fish fillets on top. Drizzle each with soy sauce and sprinkle with salt and pepper. Set aside. In a medium saute pan, over medium-high heat, cook the onions with the garlic. Stirring almost constantly, cook until the onions are nicely browned, about ten minutes. Add the kale the onions and garlic and cook until wilted about three minutes. Stir in the spinach and season with salt and pepper. Turn on the broiler and place the baking sheet with the fish under it – cook for about three minutes, until the fish is cooked through and nicely caramelized on top. Spoon about 1/2 cup warmed brown rice into four serving plates. Add the greens to the rice and top with a Talapia fillet. Quickly zest the lime and then cut it in half. Squeeze lime juice over each fillet and then garnish each with the zest. Delicious and beautiful!

Cooking times might vary for brown rice, depending on your particular package — this basic brown rice recipe should work for most. Instead of water, always use stock or broth if you have it, as it’ll impart its wonderful flavors into the rice. Vegetable, fish, chicken, or meat are all great. For the above recipe I’d use fish or vegetable.


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