Description
This Herby Fish with Wilted Greens & Mushrooms recipe brings together tender, flaky white fish fillets seasoned with fresh herbs, served atop a bed of garlicky sautéed greens and earthy mushrooms. It’s a balanced, nutritious dish that’s quick to prepare and perfect for a light yet satisfying weeknight dinner.
Ingredients
Units
Scale
For the Fish:
- 4 white fish fillets (such as cod, haddock, or tilapia), about 150g each
- 1 tablespoon olive oil
- 2 teaspoons fresh parsley, finely chopped
- 2 teaspoons fresh dill, finely chopped
- 1 teaspoon lemon zest
- Salt and freshly ground black pepper, to taste
- Lemon wedges, for serving
For the Wilted Greens & Mushrooms:
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 200g mushrooms, sliced (cremini or button mushrooms work well)
- 200g baby spinach or mixed leafy greens
- 1 teaspoon soy sauce or tamari (optional)
- Salt and pepper, to taste
Instructions
- Prepare and Season the Fish: Pat the fish fillets dry with paper towels. Combine parsley, dill, lemon zest, salt, and pepper in a small bowl. Rub fillets with olive oil, then sprinkle with the herb mixture on both sides. Set aside while you prepare the greens and mushrooms.
- Sauté the Mushrooms: Heat olive oil in a large skillet over medium-high heat. Add the sliced mushrooms and cook, stirring occasionally, until they are golden brown and their moisture has released, about 5-7 minutes.
- Add Garlic and Wilt the Greens: Stir in the minced garlic and cook for 30 seconds until fragrant. Add the greens to the pan and sauté, stirring frequently, until just wilted, about 2-3 minutes. Season with soy sauce (if using), salt, and pepper to taste. Transfer the veggies to a plate and cover loosely to keep warm.
- Cook the Fish: In the same skillet, add a little more olive oil if needed and place the herb-coated fish fillets over medium heat. Cook undisturbed for 3-4 minutes until the bottom is golden and the fish releases easily. Flip gently and cook an additional 2-3 minutes until the fish flakes easily with a fork and is opaque throughout.
- Serve: Divide the wilted greens and mushrooms between plates. Top with the herby fish fillets and garnish with lemon wedges. Serve immediately.
Notes
- You can use any firm white fish fillet for this recipe.
- Feel free to swap in other leafy greens like Swiss chard or kale.
- Add a pinch of chili flakes to the greens for extra heat.
- Leftover cooked fish keeps well in the fridge for up to 2 days.
Nutrition
- Serving Size: 1 fillet with vegetables
- Calories: 220
- Sugar: 2g
- Sodium: 270mg
- Fat: 9g
- Saturated Fat: 1.5g
- Unsaturated Fat: 7g
- Trans Fat: 0g
- Carbohydrates: 7g
- Fiber: 2g
- Protein: 28g
- Cholesterol: 65mg
