Herby Fish with Wilted Greens & Mushrooms

5.0

(9)

5 Reviews

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

Amy Riolo

Updated on September 19, 2023

Tested by

EatingWell Test Kitchen

Prep Time:

25 mins

Total Time:

25 mins

Servings:

Yield:

4 servings

Nutrition Profile:

Low-Carb Diabetes-Friendly Nut-Free Dairy-Free Low-Sodium High-Blood Pressure Soy-Free Heart-Healthy High-Protein Egg-Free Gluten-Free Mediterranean Diet

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Nutrition Notes

Is White Fish Good for You?

While oily fish like salmon and tuna tend to get all the attention, white fish, like cod, sole and tilapia deserve some credit, too. They're great sources of lean protein and provide vitamins and minerals. For example, tilapia is rich in phosphorous, selenium and vitamin D, and provides a little dose of potassium and folate.

Is Kale Good for You?

Kale is a cruciferous vegetable that offers a wealth of nutrition, including vitamins, minerals, fiber and antioxidants. Kale has been linked with a reduced risk of cancer and heart disease and supports eye, bone and immune health.

Are Mushrooms Healthy?

While mushrooms might not fit the "Eat the Rainbow" slogan with their earthy tones, they cannot be overlooked for their powerful nutritional attributes. Rich in B vitamins, mushrooms also provide some potassium, fiber and plant-based protein. Their antioxidants help reduce inflammation. And depending on the type of light they're exposed to while growing, they may provide a healthy dose of vitamin D.

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Additional reporting by Carrie Myers, M.S. and Linda Frahm

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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, 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 tablespoon 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 teaspoon 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 teaspoon each salt and pepper. Remove from heat, cover, and keep warm.
Sprinkle fish with the remaining 1 teaspoon herb mix and 1/4 teaspoon each salt and pepper. Heat the remaining 2 tablespoon 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.

Originally appeared: Diabetic Living Magazine, Spring 2020; updated September 2022

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.