Green Fish
Elevate your dinner table with this vibrant and flavorful Green Fish recipe, featuring tender white fish fillets smothered in a fresh herbaceous sauce bursting with the goodness of spinach, parsley, cilantro, and basil. This quick and healthy dish combines zesty lemon juice, aromatic garlic, and a subtle kick of red chili flakes for a perfectly balanced meal that's ready in just 30 minutes. Cooked in a single skillet, the fish is perfectly seared to flaky perfection and then bathed in a luscious green sauce that infuses every bite with Mediterranean-inspired flavors. Ideal for a light yet satisfying weeknight dinner, this recipe pairs beautifully with rice, quinoa, or steamed vegetables. Packed with nutrients and endless freshness, this Green Fish will quickly become a staple in your seafood recipe repertoire!
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Recipe Information
Ingredients
- 4 pieces White fish fillets (e.g., cod, tilapia, or haddock)
- 2 cups Fresh spinach leaves
- 1 cup Fresh parsley
- 1 cup Fresh cilantro
- 0.5 cup Fresh basil leaves
- 3 cloves Garlic cloves
- 3 tablespoons Lemon juice
- 4 tablespoons Olive oil
- 1 teaspoon Salt
- 0.5 teaspoon Black pepper
- 0.5 teaspoon Red chili flakes (optional, for heat)
- 2 tablespoons Water
Instructions
Rinse the fish fillets under cold water and pat them dry with a paper towel. Lightly season both sides of the fillets with a pinch of salt and pepper, then set aside.
In a blender or food processor, combine spinach leaves, parsley, cilantro, basil, garlic cloves, lemon juice, olive oil, salt, black pepper, and red chili flakes if using. Blend until smooth, adding water a little at a time to achieve a sauce-like consistency.
Heat a large non-stick skillet over medium heat. Add 1 tablespoon of olive oil to the skillet.
Place the fish fillets in the skillet and cook for 3-4 minutes per side, depending on the thickness, until the fish is opaque and flakes easily with a fork. Remove the fish from the skillet and set aside.
Reduce the heat to low and pour the green sauce into the skillet. Allow it to simmer gently for 2-3 minutes to warm up and slightly thicken.
Return the cooked fish fillets to the skillet, spooning the sauce over the fillets to coat them well. Let them heat together for an additional 1-2 minutes.
Serve the green fish immediately, garnished with extra fresh herbs if desired. Pair with rice, quinoa, or steamed vegetables for a complete meal.
Nutrition Facts
Calories |
246 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 15.0 g | 19% | |
| Saturated Fat | 2.2 g | 11% | |
| Polyunsaturated Fat | 0.0 g | ||
| Cholesterol | 60 mg | 20% | |
| Sodium | 585 mg | 25% | |
| Total Carbohydrate | 3.6 g | 1% | |
| Dietary Fiber | 1.4 g | 5% | |
| Total Sugars | 0.4 g | ||
| Protein | 25.4 g | 51% | |
| Vitamin D | 6.0 mcg | 30% | |
| Calcium | 76 mg | 6% | |
| Iron | 3.0 mg | 17% | |
| Potassium | 579 mg | 12% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
