balanced meal ·
fall cooking ·
fall recipe ·
fish recipes ·
halibut ·
halibut recipe ·
healthy recipes ·
hybrid nutrition ·
nutrition ·
nutrition blog ·
nutrition coach ·
nutrition plan ·
Herb Mediterranean Fish
Herb Mediterranean Fish
Ready in 25 minutes
Serves 4 people
Per serving:
Calories: 214
Protein: 18g
Carbohydrates: 11g
Fat: 11g
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
- 2 tablespoons dried oregano
- 2 tablespoons dried rosemary
- 2 tablespoons dried thyme
- 1 tablespoon dried mint
- 1 tablespoon dried sage
- 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
Preparation
Step 1
- 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.
Step 2
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.