One-Pan Lemon Tilapia with Tomato, Kidney Beans and Kale

This one-pan tilapia dinner is the perfect solution for busy weeknights when you want a healthy, flavorful meal without a mountain of dishes. By gently steaming the fish over a simmering bed of tomato, kidney beans and kale, the tilapia stays incredibly tender and flaky while the vegetables soak up all the savory goodness.

Finished with a bright squeeze of fresh lemon juice, this dish brings together hearty beans, nutrient-packed greens and mild fish in a harmonious, satisfying way. It’s a complete meal in one pan that’s as easy to clean up as it is to enjoy.

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Ingredients

2 unit Veggie Stock ConcentrateView ingredient guideLike ingredientDislike ingredient

1 unit Kidney BeansView ingredient guideLike ingredientDislike ingredient

1 unit OnionView ingredient guideLike ingredientDislike ingredient

11 ounce TilapiaView ingredient guideLike ingredientDislike ingredient

4 ounce KaleView ingredient guideLike ingredientDislike ingredient

1 unit LemonView ingredient guideLike ingredientDislike ingredient

2 clove GarlicView ingredient guideLike ingredientDislike ingredient

1 unit TomatoView ingredient guideLike ingredientDislike ingredient

2 teaspoon (tsp) Cooking OilView ingredient guideLike ingredientDislike ingredient

teaspoon (tsp) SaltView ingredient guideLike ingredientDislike ingredient

teaspoon (tsp) Black PepperView ingredient guideLike ingredientDislike ingredient

2 tablespoon (tbsp) ButterView ingredient guideLike ingredientDislike ingredient

Instructions

1. Wash and dry all produce. Halve, peel and thinly slice the onion. Peel and mince or grate the garlic. Dice the tomato into ½-inch pieces. Drain and rinse the kidney beans. Remove and discard any large stems from the kale. Quarter the lemon.
2. Pat the tilapia dry with paper towels; season generously all over with salt and pepper. Set aside.
3. Heat a large drizzle of oil in a large pan over medium-high heat. Add the onion and cook, stirring occasionally, until softened, 3-5 minutes. Add the garlic and cook until fragrant, 30-60 seconds. Add the tomato, beans, stock concentrates, ¼ cup water and 2 tablespoons butter (for 4 servings, use ½ cup water and 4 tablespoons butter). Stir to combine and bring to a simmer.
4. Once the mixture is simmering, add the kale. Cover the pan with a lid and cook, stirring occasionally, until the kale has wilted, 2-3 minutes. Taste and season with salt and pepper.
5. Place the tilapia over the beans and kale. Reduce the heat to medium-low. Cover the pan with the lid and simmer until the fish is cooked through and flakes easily with a fork, 8-10 minutes.
6. Squeeze the juice from one lemon wedge (two wedges for 4 servings) over the tilapia. Divide the tilapia and the red beans and kale between plates; serve with the remaining lemon wedges on the side.

Recipe Tips

FAQ

Can I use frozen tilapia for this recipe?

Yes, just make sure to thaw it completely in the refrigerator overnight and pat it dry before seasoning.

What can I serve with this one-pan meal?

This dish is quite hearty on its own, but you can pair it with crusty bread, rice or quinoa to soak up the delicious broth.

How do I store leftovers?

Store any leftovers in an airtight container in the refrigerator for up to 2 days. Reheat gently in a pan or microwave.