Healthy Ingredient Recipes Healthy Fish & Seafood Recipes Healthy Fish Recipes Healthy Cod Recipes Herby Fish with Wilted Greens & Mushrooms 5.0 (5) 3 Reviews This healthy fish recipe makes a tasty and easy weeknight meal. Serve with wild rice or roasted potatoes. By Amy Riolo Updated on September 12, 2022 Print Rate It Share Share Tweet Pin Email Prep Time: 25 mins Total Time: 25 mins Servings: 4 Yield: 4 servings Nutrition Profile: Dairy-Free Diabetes Appropriate Egg Free Gluten-Free Heart Healthy High Blood Pressure High-Protein Low Carbohydrate Low Sodium Nut-Free Soy-Free Jump to Nutrition Facts Ingredients 3 tablespoons olive oil, divided ½ large sweet onion, sliced 3 cups sliced cremini mushrooms 2 cloves garlic, sliced 4 cups chopped kale 1 medium tomato, diced 2 teaspoons Mediterranean Herb Mix (see Associated Recipes), divided 1 tablespoon lemon juice ½ teaspoon salt, divided ½ teaspoon ground pepper, divided 4 (4 ounce) cod, sole, or tilapia fillets Chopped fresh parsley, for garnish Directions Heat 1 Tbsp. oil in a large saucepan over medium heat. Add onion; cook, stirring occasionally, until translucent, 3 to 4 minutes. Add mushrooms and garlic; cook, stirring occasionally, until the mushrooms release their liquid and begin to brown, 4 to 6 minutes. Add kale, tomato, and 1 tsp. herb mix. Cook, stirring occasionally, until the kale is wilted and the mushrooms are tender, 5 to 7 minutes. Stir in lemon juice and 1/4 tsp. each salt and pepper. Remove from heat, cover, and keep warm. Sprinkle fish with the remaining 1 tsp. herb mix and 1/4 tsp. each salt and pepper. Heat the remaining 2 Tbsp. oil in a large nonstick skillet over medium-high heat. Add the fish and cook until the flesh is opaque, 2 to 4 minutes per side, depending on thickness. Transfer the fish to 4 plates or a serving platter. Top and surround the fish with the vegetables; sprinkle with parsley, if desired. Associated Recipe Mediterranean Herb Mix Rate it Print Nutrition Facts (per serving) 214 Calories 11g Fat 11g Carbs 18g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size 1 piece fish + 1/2 cup vegetables Calories 214 % Daily Value * Total Carbohydrate 11g 4% Dietary Fiber 3g 11% Total Sugars 4g Protein 18g 36% Total Fat 11g 14% Saturated Fat 2g 10% Cholesterol 45mg 15% Sodium 598mg 26% Potassium 736mg 16% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved