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!

Nutriscore Rating: 72/100

Prep Time:15 mins

Cook Time:15 mins

Total Time:30 mins

Servings: 4

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

Directions

Step 1

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.

Step 2

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.

Step 3

Heat a large non-stick skillet over medium heat. Add 1 tablespoon of olive oil to the skillet.

Step 4

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.

Step 5

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.

Step 6

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.

Step 7

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

Serving size	951.4 grams (951.4g)

Amount per serving	% Daily Value*
Calories	1185

Total Fat 63.90g	82%
Saturated Fat 10.20g	51%
Polyunsaturated Fat 5.30g
Cholesterol 340mg	113%
Sodium 2849mg	124%
Total Carbohydrate 12.90g	5%
Dietary Fiber 4.30g	15%
Total Sugars 1.90g
Protein 140.70g	281%

Vitamin D 1361IU	6804%
Calcium 310mg	24%
Iron 8mg	43%
Potassium 2977mg	63%

*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.

Source of Calories

Fat: 48.3%

Protein: 47.3%

Carbs: 4.3%