Fish & Kale Creole

PREP: 10 Minutes
COOK: 20 Minutes
Skill Level: Easy
Fish & Kale Creole

Nutrition Info (Per Serving)

178 kcal Energy
12.4g Carbohydrate
22g Protein
11.2g (of which Sugar)
4.6g Fat
3.2g Fibre
0.6g (of which Saturated Fat)
1.6g Salt


  • 200g bag ready prepared kale
  • 1 tbsp oil
  • 1 onion, chopped
  • 1 tbsp Cajun seasoning
  • 195g can sweetcorn, drained
  • 400g can chopped tomatoes
  • 400g cod, cut into large chunks
  • 227g can pineapple slices in natural juice, cut into chunks


  1. Cook the kale in boiling for water for 5 minutes.
  2. Heat the oil in a large saucepan and fry the onion for 5 minutes.
  3. Add the Cajun seasoning and sweetcorn for 1 minute.
  4. Add the tomatoes, kale and 150ml water, cover and simmer for 5 minutes.
  5. Add the cod and pineapple simmer for a further 5 minutes until cooked through.
  6. Serve with mashed potato.
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