Name: Herby Fish with Wilted Greens & Mushrooms
Prep time: 25 min
Total time: 25 min
Ingredients: 3 tablespoons olive oil, divided; 0.5 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; 0.5 teaspoon salt, divided; 0.5 teaspoon ground pepper, divided; 4 (4 ounce) cod, sole, or tilapia fillets; Chopped fresh parsley, for garnish

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

Prep Time:

25 mins

Total Time:

25 mins

Servings:

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

Nutrition Facts (per serving)

214	Calories
11g	Fat
11g	Carbs
18g	Protein

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.