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Home » Seafood » Fish

Cavolo Nero And Kale Sea Bass Stir Fry

Modified: Dec 31, 2021 · Published: Jul 18, 2016 · by Ramona

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This Cavolo Nero and kale sea bass stir fry is a nutritious and healthy fish recipe you can prepare in a timely fashion.

This cavolo nero and kale sea bass stir fry is yet another quick recipe to prepare (ideally for week time) when we tend to have a lot less time to cook.

It is a nutritious recipe is always welcome, especially when this can be cooked in a flash. I know I put a lot of emphasis on the time it takes us for all this cooking but don’t you guys feel the same, you want to cook something to be super healthy, (okay, I agree, not all the time but most times), something to look and taste super good, and to be on the table in a flash! To me, this is the ideal outcome. It is super cool to be able to do all this home cooking and to tick all those boxes.

What is cavolo nero?

I don’t know if you’re very familiar with this beautiful leafy ingredient called cavolo nero, I remember the first time I came across this leaf (a good few years back) I was very intrigued by its appearances, I thought it looks very pretty but unusual at the same time so I was very keen to give it a try. 

So, just in case you are not really familiar with what this really is, here are some facts about it and a little explanation about it and where it comes from.

A few Cavolo nero (Lacinato kale) leaves

It is known by a lot of names like Lacinato kale (in Italian) or simply black kale (in English), as Italian kale, Tuscan kale, flat back cabbage, Tuscan cabbage, dinosaur kale, palm tree kale, or black Tuscan palm.

Yes, you've guessed it! The cavolo nero originates from Italy and it has got quite a long tradition (we are talking centuries old here ;-)) in Italian cuisine, especially in the region of Tuscany. Lacinato kale is also one of the traditional ingredients for Italian recipes such as ribollita, minestrone.

I love the way it looks, the way it tastes. It’s great stuff so let’s just get it in the pan.

Other recipes you may like :

  • Beef hoisin stir fry
  • Delicious duck on soba buckwheat noodles
  • Teriyaki chicken egg fried rice with vegetables

Here we are, let's get this done!

This Cavolo Nero and kale sea bass stir fry is a nutritious and healthy fish recipe you can prepare in a timely fashion.

Cavolo Nero And Kale Sea Bass Stir Fry

This Cavolo Nero and kale sea bass stir fry is a super healthy and nutritious fish recipe you can prepare in no time. Delicious!
5 from 3 votes
Print Pin Rate
Course: Dinner, Lunch, Main Course
Cuisine: Asian
Prep Time: 10 minutes minutes
Cook Time: 20 minutes minutes
Total Time: 30 minutes minutes
Servings: 4 servings
Calories: 377kcal
Author: Ramona Sebastian

Equipment

  • chopping board
  • wok or pan
  • knife

Ingredients

  • 250 g kale
  • 200 g Cavolo Nero
  • 4 fillets sea bass
  • 1 tablespoon coconut oil
  • 2 courgette/ zucchini ribbons
  • 1 pepper (red or orange)
  • 5-6 mushrooms (chestnut type)
  • 1 head broccoli (florets)
  • 1-2 small red chilli (Thai style- less hot)
  • 2 big carrots made into ribbons
  • 4 cloves garlic
  • 3 tablespoon soya sauce
  • 2 tablespoon hoisin sauce
  • 2 teaspoon Sesame seeds (black and white mix)
  • pepper
Metric - US Imperial

Instructions

  • Wash and shred (if not already shredded) the kale and Cavolo Nero. Set aside.
  • In a deep frying pan or an oak, placed on medium fire, put in half of the coconut oil. Add the shredded kale and Cavolo Nero, broccoli florets and cook for 1 min. Add the sliced mushrooms, sliced red/orange pepper, the carrot and courgettes shavings. Cook for another 6-7 minutes tossing a couple of times. Add the garlic some soy sauce and the Hoisin sauce. Allow cooking for a further 1-2 minutes Turn heat off whenever ready.
  • Meanwhile, in a pan, set on medium fire, put in the remaining coconut oil and place the fish fillets, sprinkle some soy sauce or a little salt and pepper and cook on both sides for 4-6 min on each side depending on size and thickness of the filet.
  • When ready, prepare the plates and serve with a sprinkle of mixed sesame seeds and of course some red chilli or some sweet chilli sauce if you fancy.

Notes

The sea bass, of course, can be replaced with any fish that you may like and fancy, but also that you just happen to have in the fridge or freezer.
The same with the greens, those can be replaced with seasonal stuff like pak choi, cabbage, chard and so on.

Nutrition

Calories: 377kcal | Carbohydrates: 33g | Protein: 44g | Fat: 10g | Saturated Fat: 4g | Cholesterol: 136mg | Sodium: 1125mg | Potassium: 1987mg | Fiber: 7g | Sugar: 10g | Vitamin A: 17737IU | Vitamin C: 308mg | Calcium: 312mg | Iron: 5mg
Tried this Recipe? Tag me Today!Mention @ramonas.cuisine or tag #ramonascuisine!

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    Sushi Bake Recipe (ready in 25 min)
  • Salmon Wellington
    Salmon Wellington
  • Chunky Beef Frankfurters, vegetables and kalamata olives linguini
    25 Most Delicious Recipes To Cook Or Bake This December
  • A festive plate of curried Brussels sprouts, with chicken and chopped cavolo Nero.
    25 Most Desired Recipes To Cook Or Bake This December - Something For Everyone

Reader Interactions

Comments

  1. Adetutu Balogun says

    February 01, 2021 at 12:44 pm

    5 stars
    Thank you, top restaurant dish. l finished it before l couldn't leave the kitchen. Shame, l can't attach a picture of the dish.

    Reply
    • Ramona says

      February 03, 2021 at 6:31 pm

      Thank you Adetutu, that is such a nice compliment - thank you so much. It is a nice simple and delicious dish indeed! I hope you will find more dishes that you will like 😉

      Reply
  2. Ivy says

    June 29, 2020 at 1:56 pm

    5 stars
    Such a simple and delicious recipe. Healthy as well. Thanks for sharing. It is now a regular and my husband loves it too.

    Reply
    • Ramona says

      June 29, 2020 at 4:54 pm

      Thank you so much Ivy, I am super happy you liked this Cavolo nero and kale sea bass stir fry recipe, like you say, it is simple and delicious indeed.

      Reply
5 from 3 votes (1 rating without comment)

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