Herbed Mediterranean Fish with Wilted Greens

Recipe from Cooking Light

INGREDIENTS

Active Time

25 Mins

Total Time

25 Mins

Yield

Serves 4 (serving size: 1/2 cup vegetables and 1 fillet)

For an easy one-dish meal, serve the savory herbed fish over a bed of wilted kale with mushrooms and tomato. Keep the Mediterranean Herb Mix on hand to use in other seafood, poultry, or pork recipes.

• 3 tablespoons olive oil, divided
• 1/2 large sweet onion, sliced
• 3 cups sliced cremini mushrooms
• 2 garlic cloves, sliced
• 4 cups chopped kale
• 1 medium tomato, diced
• 1 tablespoon fresh lemon juice
• 1/2 teaspoon salt, divided
• 1/2 teaspoon black pepper, divided
• 4 (6-oz.) cod, sole, or tilapia fillets
• Chopped fresh parsley (optional)

Mediterranean herb mix, divided:

• 2 teaspoons dried oregano
• 2 tablespoons dried rosemary
• 2 tablespoons dried thyme
• 1 tablespoon dried mint
• 1 tablespoon dried sage

 

DIRECTIONS

1. Combine oregano, rosemary, thyme, mint, and sage in a clean glass jar with a tight-fitting lid. Secure lid and shake until seasonings are mixed well. Store in a cool, dry

place or refrigerator for up to 6 months. Just before using, crush the herbs between your fingers, with a mortar and pestle, or in a spice mill to release their flavors.

2. Heat 1 tablespoon oil in a large saucepan over medium. Add onion; cook, stirring occasionally, until translucent, 3 to 4 minutes. Add mushrooms and garlic; cook, stirring occasionally, until mushrooms release their liquid and begin to brown, 4 to 6 minutes. Add chopped kale, tomato, and 1 teaspoon herb mix. Cook, stirring occasionally, until kale is wilted and mushrooms are tender, 5 to 7 minutes. Stir in lemon juice and 1/4 teaspoon each salt and pepper. Remove from heat, cover, and keep warm.

3. Sprinkle fish with 1 teaspoon herb mix and 1/4 teaspoon each salt and pepper. Heat remaining 2 tablespoons oil in a large nonstick skillet over medium-high. Add fish and cook until flesh is opaque, 2 to 4 minutes per side, depending on thickness. To serve, place vegetable mixture on plates and top with fish. Sprinkle with parsley, if desired.

 

Nutrition Facts

Per Serving: Calories 269, Fat 12g, Sat fat 2g, Unsat 9g, Protein 33g, Carbohydrates 8g, Fiber 2g, Sugars 3g, Added sugars 0g, Sodium 400mg