Healthy Recipes Healthy Lifestyle Diets Mediterranean Diet 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. By Amy Riolo Amy Riolo Dame Amy Riolo is a best-selling author, award-winning chef, television host and Mediterranean lifestyle ambassador. The author of 17 books, Amy was named Knight of the Order of the Star of Italy by the President of the Italian Republic. She is the co-founder and director of the Accademia Nazionale Italiana Tradizione Alimentari (ANITA), the chairperson of Les Dames d’Escoffier and a member of the James Beard Foundation. She currently co-leads experiential cuisine and culture tours of Italy with Italian Sensory Experience as well as trips to Morocco and Greece with Indigo Gazelle Tours. EatingWell's Editorial Guidelines Updated on October 7, 2024 Tested by Learn more about our food philosophy and nutrition parameters." tabindex="0" data-inline-tooltip="true"> EatingWell Test Kitchen Tested by EatingWell Test Kitchen The EatingWell Test Kitchen is comprised of a group of culinary professionals who develop and test our recipes. Our recipes go through a rigorous process, which includes testing by trained recipe testers, using different equipment (e.g., gas and electric stoves) and a variety of tools and techniques to make sure that it will really work when you make it at home. Testers shop major supermarkets to research availability of ingredients. Finally, a Registered Dietitian reviews each recipe to ensure that we deliver food that's not only delicious, but adheres to our nutrition guidelines as well. Learn more about our food philosophy and nutrition parameters. Meet the EatingWell Test Kitchen Save Rate PRINT Share Close Prep Time: 25 mins Total Time: 25 mins Servings: 4 Yield: 4 servings Nutrition Profile: Mediterranean Diet Low-Carb Diabetes-Friendly Nut-Free Dairy-Free Low-Sodium High-Blood Pressure Soy-Free Heart-Healthy High-Protein Egg-Free Gluten-Free Jump to Nutrition Facts Jump to recipe Nutrition Notes 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. 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. 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. Cook Mode (Keep screen awake) 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 Rate It Print Nutrition Facts (per serving) 214 Calories 11g Fat 11g Carbs 18g Protein Show Full Nutrition Label Hide Full Nutrition Label 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. Additional reporting by Carrie Myers, M.S. Carrie Myers, M.S. Carrie Myers is a portfolio entrepreneur with more than 30 years of experience in the health and wellness space. As a freelance writer and editor, Carrie has worked for both consumer and trade print and online publications. She's been quoted in several articles as a health and fitness expert. Carrie is also a certified life and wellness coach and exercise physiologist, and the founder of CarrieMichele Co., a lifestyle company that helps women create lives they love where they can be authentic. EatingWell's Editorial Guidelines and Linda Frahm Linda Frahm Linda Frahm has been a copy editor and fact checker working with food and nutrition content for the past 30-plus years for consumer print and online publications, such as Cook’s Illustrated and Cook’s Country magazines, and has edited cookbooks for Dovetail Press and The Taste Curators. EatingWell's Editorial Guidelines