This Mediterranean fish recipe makes a tasty and healthful weeknight meal. Serve with wild rice or roasted potatoes.

Amy Riolo
Source: Diabetic Living Magazine, Spring 2020

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Ingredients

Ingredient Checklist

Directions

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  • 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.

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  • 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.

Tips

Associated Recipes: Mediterranean Herb Mix

Nutrition Facts

214 calories; protein 18g 36% DV; carbohydrates 11g 4% DV; exchange other carbs 0.5; dietary fiber 3g 12% DV; sugars 4g; fat 11g 17% DV; saturated fat 2g 10% DV; cholesterol 45mg 15% DV; potassium 736mg 21% DV; sodium 598mg 24% DV.