Servings: 4   |  Total Time: 25mins

Nutritional information: (average serve)

  • Calories: 214
  • Protein: 18g
  • Carbs: 11g
  • Fat total: 11g  Saturated Fat: 2g


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.)


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.