Thank you for joining our class on preparing a quick and heart-healthy herby fish dinner. You've learned the simplicity of combining fresh, anti-inflammatory ingredients to create a meal that supports your health and satisfies your palate. We hope you're inspired to incorporate these techniques and flavors into your daily cooking.

Key Takeaways and Next Steps:

Ingredient Selection: Keep in mind the importance of choosing high-quality, fresh ingredients for the best nutritional benefits.
Herb-Infused Fish: Experiment with different herbs to find your favorite combinations for marinating fish.
Cooking Techniques: Use the methods we discussed to ensure your fish remains moist and your greens and mushrooms are cooked to perfection.
Creative Plating: Remember, the presentation of your meal can make healthy eating more enjoyable.
Explore and Experiment: Don't be afraid to try new herbs, fish varieties, and vegetables to keep your meals exciting and healthful.

Herby Fish with Wilted Greens & Mushrooms Recipe:

Ingredients:

3 tablespoons olive oil, divided
½ large sweet onion, sliced
3 cups sliced cremini mushrooms
2 cloves garlic, sliced
4 cups chopped kale
1 medium tomato, diced
2 teaspoons Mediterranean Herb Mix
1 tablespoon lemon juice
½ teaspoon salt, divided
½ teaspoon ground pepper, divided
4 (4 ounce) cod, sole, or tilapia fillets
Chopped fresh parsley, for garnish

Instructions:

Heat 1 Tbsp. 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 tsp. 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 tsp. each salt and pepper.
Remove from heat, cover, and keep warm.
Sprinkle fish with the remaining 1 tsp. herb mix and 1/4 tsp. each salt and pepper.
Heat the remaining 2 Tbsp. 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.