Healthy, Quick Recipes: Spinach, Kale, Chicken & Fish Delights

Quick, Easy, and Full of Flavor: Six Speedy Recipes with a Healthy Twist

For busy households in Malta, weeknight dinners can often feel like a balancing act between speed, nutrition, and flavor. If you’ve ever found yourself wishing for more time to prepare meals that are both healthy and delicious, you’re not alone. Studies show that nearly four in ten people feel the same. But here’s the good news: convenience doesn’t have to mean compromising on taste or wellness.

This curated collection of recipes is designed to prove just that. Each dish cleverly incorporates nutrient-rich dark leafy greens—like kale, cavolo nero, and spinach—to add vibrant color, texture, and health benefits, all without complicating the cooking process. Whether you’re craving a Cajun-inspired fish and kale Creole, a Moroccan-style tray bake infused with warming spices, or a comforting chicken and spinach tagine, these recipes deliver maximum flavor with minimal effort. Even beloved classics like fish pie and pasta get a wholesome twist, featuring greens that are as good for your body as they are for Malta’s environment.

Crafted with busy Maltese lifestyles in mind, these recipes require minimal ingredients, often just one pot or tray, and can be served in under 40 minutes—some even in less than 30. Not only are they fuss-free and affordable, but they also highlight the sustainability of locally grown greens that support both your health and the planet. These recipes are proof that weeknight cooking doesn’t have to feel like a chore.

Here’s how you can transform everyday meals into dishes that are faster, healthier, and absolutely delicious.

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Fish and Kale Creole

A Cajun classic made simple—bold flavors without the fuss.

Serves: 4
Prep time: 10 minutes | Cook time: 20 minutes

Ingredients:

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

Method:

1. Cook the kale in boiling water for 5 minutes, then drain.
2. Heat oil in a large saucepan and sauté the onion for 5 minutes.
3. Stir in Cajun seasoning and sweetcorn for 1 minute.
4. Add tomatoes, kale, and 150ml water. Cover and simmer for 5 minutes.
5. Add cod and pineapple chunks, simmer for another 5 minutes until fully cooked.
6. Serve with fluffy mashed potatoes for a satisfying meal packed with protein and vitamins.

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Moroccan Root Veg and Kale Tray Bake

All the comfort of a Sunday roast, ready in under 40 minutes.

Serves: 2
Prep time: 10 minutes | Cook time: 30 minutes

Ingredients:

• 1 parsnip, chopped
• 1 small carrot, chopped
• 1 small sweet potato, chopped
• 400g canned chickpeas, drained and rinsed
• 125g kale
• 2 tsp ras el hanout
• 2 tbsp maple syrup
• 1 tbsp wholegrain mustard
• 2 tbsp extra virgin olive oil

Method:

1. Preheat the oven to 200°C. Boil root vegetables for 10–15 minutes until tender.
2. Drain and transfer to a baking tray along with chickpeas and kale.
3. Mix together the spices, maple syrup, mustard, olive oil, and seasoning, then pour over the tray ingredients.
4. Bake for 15–20 minutes until caramelized and slightly crisp. A warming dish perfect for Malta’s cooler evenings.

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Chicken, Spinach, and Butter Bean Tagine

North African spices meet one-pan simplicity for midweek comfort.

Serves: 4
Prep time: 10 minutes | Cook time: 30 minutes

Ingredients:

• 1 tbsp olive oil
• 350g chicken breast, diced
• 1 tbsp harissa paste
• 50g green olives, pitted
• 2 preserved lemons, chopped
• 300g passata
• 150ml chicken stock
• 400g canned butter beans, drained
• 260g spinach

Method:

1. Heat oil in a pan and brown the chicken for 4–5 minutes. Add harissa paste and cook for 1–2 minutes.
2. Stir in olives, preserved lemons, passata, stock, and butter beans. Bring to a boil, then cover and simmer for 20 minutes.
3. Add spinach and cook until wilted. Serve with wholewheat couscous for a nutritious, fiber-rich meal.

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Mexican Bean Spinach and Nacho Crumble

A fun, crowd-pleasing dish that sneaks in extra greens under a crunchy topping.

Serves: 4
Prep time: 10 minutes | Cook time: 25 minutes

Ingredients:

• 1 tbsp vegetable oil
• 1 red onion, chopped
• 1 tsp ground cumin
• 1 tsp chili powder
• 400g canned red kidney beans, drained
• 400g canned cannellini beans, drained
• 1 corn cob, kernels removed
• 250g frozen diced butternut squash
• 400g canned chopped tomatoes
• 2 tbsp tomato ketchup
• 260g spinach
• 100g tortilla chips, crushed

Method:

1. Heat oil in a saucepan and fry onion for 3–4 minutes. Add spices, beans, corn, and squash, cooking for 1–2 minutes.
2. Stir in tomatoes, half a can of water, and ketchup. Simmer for 15 minutes, stirring occasionally.
3. Add spinach and cook until wilted. Transfer to a dish, sprinkle with tortilla chips, and grill for 1–2 minutes. A fun and flavorful alternative to takeout.

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Cavolo Nero Fish Pie

A timeless classic with a healthy green twist.

Serves: 4
Prep time: 20 minutes | Cook time: 5 minutes

Ingredients:

• 200g cavolo nero, shredded
• 300g salmon fillets, diced
• 250g cod fillets, diced
• 350g prepared cheese sauce
• 200g cooked prawns
• 750g mashed potato

Method:

1. Steam cavolo nero for 5 minutes and layer it at the base of a heatproof dish.
2. Cook fish in simmering water for 4 minutes, then drain.
3. Heat cheese sauce and stir in fish and prawns for 1 minute. Pour over cavolo nero and top with mashed potatoes.
4. Grill for 1–2 minutes until golden. Serve hot for a hearty yet nutritious meal.

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Fusilli Pasta with Chicken, Cavolo Nero, and Tomatoes

Fresh, colorful, and on the table in 20 minutes.

Serves: 2
Prep time: 10 minutes | Cook time: 10 minutes

Ingredients:

• 125g fusilli pasta
• 150g cavolo nero, shredded
• 75g sun-dried tomatoes, sliced
• 1 tbsp oil (from sun-dried tomatoes)
• 2 chicken breasts, sliced
• 2 garlic cloves, crushed
• 200g cherry tomatoes, halved
• Grated Parmigiano Reggiano to serve

Method:

1. Cook pasta for 7 minutes, adding cavolo nero for the last 3 minutes. Drain, reserving some cooking water.
2. Heat oil in a pan and fry chicken for 5–6 minutes. Add garlic, sun-dried tomatoes, and cherry tomatoes, cooking for another 1–2 minutes.
3. Stir in pasta and cavolo nero with reserved water. Serve sprinkled with Parmigiano Reggiano for a quick yet satisfying meal.

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These recipes showcase how easy it is to integrate healthier choices into your everyday meals without sacrificing flavor. Whether you’re dining solo, cooking for family, or hosting friends at your Malta home, these dishes are sure to impress while keeping wellness front and center.