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Prep Time:25 minsTotal Time:25 minsServings:4Yield:4 servingsJump to Nutrition Facts
Prep Time:25 minsTotal Time:25 minsServings:4Yield:4 servings
Prep Time:25 mins
Prep Time:
25 mins
Total Time:25 mins
Total Time:
Servings:4
Servings:
4
Yield:4 servings
Yield:
4 servings
Jump to Nutrition Facts
Jump to recipeNutrition NotesWhile 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,tilapiais rich in phosphorous, selenium and vitamin D, and provides a little dose of potassium and folate.Kaleis 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.Mushroomsmight 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.
Jump to recipe
Nutrition NotesWhile 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,tilapiais rich in phosphorous, selenium and vitamin D, and provides a little dose of potassium and folate.Kaleis 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.Mushroomsmight 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.
Nutrition Notes
Cook Mode(Keep screen awake)Ingredients3tablespoonsolive oil, divided½largesweet onion, sliced3cupssliced cremini mushrooms2clovesgarlic, sliced4cupschopped kale1mediumtomato, diced2teaspoonsMediterranean Herb Mix, divided1tablespoonlemon juice½teaspoonsalt, divided½teaspoonground pepper, divided4(4 ounce)cod, sole, or tilapia filletsChopped fresh parsley, for garnish
Cook Mode(Keep screen awake)
Ingredients
3tablespoonsolive oil, divided
½largesweet onion, sliced
3cupssliced cremini mushrooms
2clovesgarlic, sliced
4cupschopped kale
1mediumtomato, diced
2teaspoonsMediterranean Herb Mix, divided
1tablespoonlemon juice
½teaspoonsalt, divided
½teaspoonground pepper, divided
4(4 ounce)cod, sole, or tilapia fillets
Chopped fresh parsley, for garnish
DirectionsHeat 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
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.
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
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Nutrition Facts(per serving)214Calories11gFat11gCarbs18gProtein
Nutrition Facts(per serving)
- 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.
Carrie Myers, M.S.
andLinda Frahm
Linda Frahm
