Fish and Greens
Time Required: 15 (35 total)

Fish is a wonderful source of polyunsturated fat, the kind that keeps your cell membranes ready to communicate with each other well. See the EPA guidelines for limiting your mercury contamination when eating fish. (article)  Wasabi paste can be found in the Asian food section.


1 1/2 cup(s) whole grain rice
1 -- onion -- chopped 1/2" pieces
1-2 bunch kale -- stem off and diced in 2" strips
3/4 cup(s) beef broth -- or any other kind
4 oz(s) silken tofu -- Not Genetically Modified!
2 tbsp mayonnaise
1/2 tsp wasabi paste
1 tsp soy sauce
4 white fish fillets -- firm, 1/2" thick
3/4 cup(s) panko -- fine bread crumbs
2 tbsp pickle relish
2 lime -- cut in wedges for serving


Prep Work:  Chop onion.  Chop greens 1” pieces. Cook rice.

1.  Melt approx. 2 Tbsp. olive oil in skillet on medium heat. Cook onions 5 minutes. I usually dice the harder rib and/or stem part of the greens and cook it here too.

2.  Add greens and broth;  simmer until greens are soft, approx. 25-30 min. more. They should be done when fish is ready.

3.  Cook rice according to package directions.  Preheat oven to 450 degrees.  Grease the bottom of a 13x9 pan with some olive oil.

4.  Make wasabi sauce:  Mix tofu, mayonnaise, wasabi paste and soy sauce. Add a little more wasabi or soy according to taste if needed and set aside.

5.  Rinse fish and pat dry.  Place in a 13x9 baking pan and salt lightly. With large spoon, scoop out enough tofu sauce to cover top of each fillet with thin layer. (Don’t return spoon to dish!) Set extra aside as sauce for serving.

6.  Spread panko over top of fish and drizzle olive oil (or melted butter!) over all.  Bake 20 minutes, or until fish flakes easily with a fork.

7. Add pickle relish to leftover tofu sauce, adjusting amount to your liking. Serve fish fillets, greens, and rice together with extra lime wedges and adjusted tofu sauce on the side.

EXTRA SAUCE?- Makes a great addition to tuna salad…see recipe HERE.

“An over abundance of saturated fat creates stiff cells and difficult inter- cellular communication.  For example, diabetes occurs when cells do not respond to the messenger (insulin) telling them to open up and let glucose in.  Multiple Sclerosis is caused by damaged cells which are unable to transmit their messages in the brain and spinal cord.  Cancer occurs when cells divide out of control even without a signal, and then do not respond to signals sent ordering destruction.”  OTL article “Now We’re Talking” derived from University of Utah


Add a Comment

You must be logged in to enter a comment