This Mediterranean-style fish and mushroom recipe highlights the delightful pairing of fresh white fish fillets with earthy mushrooms. The delicate flavors of the fish, such as cod or halibut, complement the rich, umami notes of the mushrooms, creating a balanced and satisfying dish.
The dish features a light tomato, garlic, and olive oil sauce, finished with fresh herbs like parsley and oregano. It’s a healthy yet flavorful dinner option, perfect for home cooks looking to impress with minimal effort.
Healthy Mediterranean Fish and Mushroom Dish
This recipe combines tender white fish fillets and sautéed mushrooms simmered in a fragrant sauce. The preparation takes about 30 minutes and serves 4 people, making it an ideal choice for a weeknight dinner.
Ingredients
- 4 white fish fillets (cod or halibut), about 6 ounces each
- 8 ounces mushrooms (such as cremini or button), sliced
- 2 tablespoons olive oil
- 3 cloves garlic, minced
- 1 can (14 ounces) diced tomatoes, undrained
- 1 teaspoon dried oregano
- Salt and pepper to taste
- 1/4 cup fresh parsley, chopped, for garnish
- Lemon wedges, for serving
Instructions
- Prepare the Ingredients: Rinse the fish fillets and pat them dry with paper towels. Slice the mushrooms and mince the garlic.
- Sauté the Mushrooms: In a large skillet, heat the olive oil over medium heat. Add the sliced mushrooms and sauté for about 5-7 minutes until they are golden brown and tender.
- Add Garlic: Stir in the minced garlic and cook for an additional minute until fragrant.
- Simmer the Sauce: Pour in the diced tomatoes and add the dried oregano. Season with salt and pepper. Bring the mixture to a simmer and let it cook for about 5 minutes to allow the flavors to meld.
- Cook the Fish: Gently place the fish fillets into the skillet, spooning some of the sauce over them. Cover the skillet and let the fish cook for about 8-10 minutes, or until it flakes easily with a fork.
- Garnish and Serve: Once cooked, remove from heat and sprinkle with fresh parsley. Serve the fish and mushrooms with lemon wedges on the side for an added burst of flavor.
Cook and Prep Times
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 30 minutes
Nutrition Information
- Servings: 4 servings
- Calories: 280kcal
- Fat: 12g
- Protein: 30g
- Carbohydrates: 10g
