Pan-fried mushrooms with herbs
Pan-fried mushrooms with herbs is a simple yet flavorful Mediterranean side dish, typically made by sautéing wild or cultivated mushrooms like cremini or porcini in olive oil with garlic, fresh herbs such as thyme, rosemary, or oregano, and a splash of lemon juice or white wine. It's a staple in the rustic cuisines of Italy, Greece, and southern France, often served alongside grilled meats, fish, or crusty bread.
🍽️ Nutrition at a glance
This dish is generally low in carbohydrates and high in protein and fiber, making it a nutritious, light option. A typical serving (about 1 cup) provides around 100-150 calories, with key nutrients including B vitamins, selenium, potassium, and antioxidants from the herbs and olive oil.
Nutrition breakdown
| Calories | 120 kcal |
| Protein | 3 g |
| Carbs | 8 g |
| Fat | 9 g |
| Fiber | 2 g |
| Sugar | 3 g |
| Sodium | 300 mg |
| Potassium | 400 mg |
| Selenium | 12 mcg |
| Copper | 0.4 mg |
| Niacin (B3) | 4 mg |
| Riboflavin (B2) | 0.4 mg |
| Pantothenic Acid (B5) | 1.5 mg |
| Vitamin D | 1 mcg |
| Phosphorus | 80 mg |
Per 1 cup (150 g) · estimated, varies by recipe
💡 What's interesting
Culturally, this dish highlights the Mediterranean emphasis on fresh, foraged ingredients and healthy fats, with olive oil being a cornerstone of the diet linked to longevity. Nutritionally, mushrooms are unique for being one of the few non-animal sources of vitamin D when exposed to sunlight, adding a hidden boost to this savory preparation.
