Enjoy a Taste of the Mediterranean at Home

A simple herb mix adds extra flavor. Jacob Fox/TNS

This healthy fish recipe makes a tasty and easy weeknight meal. In the Mediterranean region, blends of dried, locally grown herbs are common. This version is ideal for vegetables, seafood, poultry, and pork.

Herby Fish With Wilted Greens and Mushrooms

Active Time: 25 minutes Total Time: 25 minutes

Serves 4

For the Mediterranean Herb Mix

• 2 tablespoons dried oregano
• 2 tablespoons dried rosemary
• 2 tablespoons dried thyme
• 1 tablespoon dried mint
• 1 tablespoon dried sage

For the Fish and Vegetables

• 3 tablespoons olive oil, divided
• 1/2 large sweet onion, sliced
• 3 cups sliced cremini mushrooms
• 2 cloves garlic, sliced
• 4 cups chopped kale
• 1 medium tomato, diced
• 1 tablespoon lemon juice
• 1/2 teaspoon salt, divided
• 1/2 teaspoon ground pepper, divided
• 4 (4-ounce) cod, sole, or tilapia fillets
• Chopped fresh parsley, for garnish

To prepare the spice mix, combine oregano, rosemary, thyme, mint, and sage in a clean glass jar with a tight-fitting lid. Secure the lid and shake until the seasonings are mixed well. Just before using, crush the herbs between your fingers, with a mortar and pestle, or in a spice mill to release their flavors.

To prepare the fish and vegetables, 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 1 teaspoon herb mix and the remaining 1/4 teaspoon each salt and pepper. Heat the remaining 2 tablespoons 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.

Tasty Tip

To make ahead: Store leftover spice mix in an airtight container at room temperature or in the refrigerator for up to six months. Just before using, crush the herbs between your fingers, with a mortar and pestle, or in a spice mill to release their flavors.

Recipe nutrition per serving: 214 Calories, Total Fat: 11 g, Saturated Fat: 2 g, Cholesterol: 45 mg, Carbohydrates: 11 g, Fiber: 3 g, Total Sugars: 4 g, Protein: 18 g, Sodium: 598 mg, Potassium: 736 mg.

EatingWell is a magazine and website devoted to healthy eating as a way of life. Online at EatingWell.com. Copyright 2024 Dotdash Meredith. All rights reserved. Used with permission. Distributed by Tribune Content Agency, LLC.

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