Kale is an ancient member of the cabbage family and this leafy green comes in a few different varieties – curly kale, Tuscan cabbage (cavolo nero) and red Russian kale. Plus, did you know that both leaves and stems are edible too?

As far as nutrients, kale is packed full of the good stuff. It’s a great source of fibre and is high in calcium, iron, magnesium, potassium, folate, vitamin C, vitamin E, vitamin K and beta-carotene. It also contains phytochemicals, is a rich source of chlorophyll, carotenoids (beta-carotene, lutein and zeaxanthin) and glucosinolates (all good things!).

So go ahead and pick up a bunch on your next grocery shop!

Ingredients:

• 2 x 180g Barramundi fillet
• 1 tbsp olive oil
• A pinch of salt and black pepper

Kale slaw

• 4 kale leaves, finely shredded
• ¼ red onion
• 1 carrot, grated or cut into match sticks
• ¼ cup fresh herbs (parsley, coriander, basil)
• 2 big handfuls of rocket
• 2 tsp olive oil
• ½ lemon, juiced
• Salt to taste

Method:

1. Season each side of the fillet with salt and black pepper. Heat oil in a frypan on high temperature. Place barramundi skin side down for 4 minutes, flip and cook for 1 minute 30 seconds. Tip: Do not repeatedly flip the fillet otherwise in will make the skin go soggy. Remove from heat and serve with kale slaw.
2. To make the kale slaw, combine kale, red onion, carrot, herbs, rocket, salt, olive oil and lemon juice.

For more nutritious recipes and inspiration, visit Bare Health Studio’s website.

Looking for more delicious recipes? Don't miss another nutritious mid-week meal as created by Endeavour Academic, Heike Hohaus.