Grilled Tilapia with Sukuma Wiki (Collard Greens)

Grilled Tilapia with Sukuma Wiki (Collard Greens)

A flavorful grilled tilapia dish with sautéed sukuma wiki (collard greens). This meal is high in protein, low in fat, and full of essential vitamins, making it ideal for diabetic management.

This meal is high in protein and low in unhealthy fats, making it ideal for maintaining blood sugar levels. Sukuma wiki provides ample fiber, while the tilapia offers lean protein and essential minerals for overall health.

  • Prep Time15 min
  • Cook Time25 min
  • Perform Time5 min
  • Total Time45 min
  • Serving Size2
  • Energy280 cal
  • Cuisine
    • Kenyan
  • Course
    • Main Course
  • Suitable for Diet
    • Diabetic
    • Gluten Free
    • Halal
    • Hindu
    • Low Calorie
    • Low Fat
    • Low Lactose
    • Low Salt

Ingredients

For the Tilapia:

  • 1 whole tilapia, cleaned and scored
  • 1 tablespoon olive oil
  • Juice of 1 lemon
  • 1 teaspoon ground cumin
  • 1 teaspoon paprika
  • Salt and pepper to taste

For Sukuma Wiki (Collard Greens)

  • 1 bunch sukuma wiki (collard greens), finely chopped
  • 1 onion, sliced
  • 1 clove garlic, minced
  • 1 tablespoon olive oil
  • 1 tomato, chopped
  • Salt to taste

Method

Marinate the Tilapia

1

Preheat the grill to medium-high heat. Rub the tilapia with olive oil, lemon juice, cumin, paprika, salt, and pepper. Let it marinate for 15 minutes.

Grill the Fish

2

Grill the fish for about 5-7 minutes on each side, until the flesh is opaque and flaky.

Prepare Sukuma Wiki

3

Heat olive oil in a large pan. Sauté the onion and garlic until soft, about 3-5 minutes. Add the tomato and cook until it softens, about 3 minutes. Add the chopped sukuma wiki, season with salt, and cook for 5-7 minutes until the greens are tender.

Serve

4

Serve the grilled tilapia with a side of sautéed sukuma wiki.

cooking tips:

  • Don’t overcook the fish – tilapia cooks quickly and becomes dry if left too long on the grill. It’s ready when the flesh is opaque and flakes easily.
  • Keep the sukuma wiki vibrant by cooking it just until tender, about 5-7 minutes. Overcooking will cause the greens to lose color and nutrients.
  • Marinate the fish for at least 15 minutes to enhance flavor, but for an even richer taste, let it marinate for up to 30 minutes.
  • Use fresh ingredients like lemon, garlic, and tomatoes to add brightness and extra nutrients to the dish.
  • Oil the grill well to prevent the tilapia from sticking, or use a foil packet for easier cleanup and extra moisture.

  • Nutrition Facts

  • 2 servings per container
  • Serving Size2
  • Amount per serving
  • Calories280
  • % Daily Value*
  • Total Fat8 g10.26%
  • Saturated Fat1.5 g7.5%
  • Polyunsaturated Fat1 g
  • Monounsaturated Fat2 g
  • Cholesterol40 mg13.33%
  • Total Carbohydrate12 g4.36%
  • Dietary Fiber6 g21.43%
  • Total Sugars3 g
  • Protein35 g70%
  • Calcium300 mg23.08%
  • Iron1.4 mg7.78%
  • Potassium650 mg13.83%
  • Vitamin A900 mcg100%
  • Vitamin C (Ascorbic Acid)36 mg40%
  • * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.