Servings: 4 | Total Time: 25mins
Nutritional information: (average serve)
- Calories: 214
- Protein: 18g
- Carbs: 11g
- Fat total: 11g Saturated Fat: 2g
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 (see below), 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
Mediterranean Herb Mix
2 tablespoons dried oregano
2 tablespoons dried rosemary
2 tablespoons dried thyme
1 tablespoon dried mint
1 tablespoon dried sage
(Just before using, crush the herbs between your fingers, with a mortar and pestle, or in a spice mill to release their flavours.)
Method:
Step 1
Heat 1 Tbsp oil in a large saucepan over medium heat.
Step 2
Add onion; cook, stirring occasionally, until translucent, 3 to 4 minutes.
Step 3
Add mushrooms and garlic; cook, stirring occasionally, until the mushrooms release their liquid and begin to brown, 4 to 6 minutes.
Step 4
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.
Step 5
Stir in lemon juice and 1/4 tsp. each salt and pepper. Remove from heat, cover, and keep warm.
Step 6
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 non-stick skillet over medium-high heat. Add the fish and cook until the flesh is opaque, 2 to 4 minutes per side, depending on thickness.
Step 7
Transfer the fish to 4 plates or a serving platter. Top and surround the fish with the vegetables; sprinkle with parsley, if desired.