Hybrid Athlete Food Blog

Herb Mediterranean Fish

Posted by Lacey Byrd on


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

  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.

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Herb Mediterranean Fish

Posted by Lacey Byrd on


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

  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.

Read more