Sunday, February 19, 2012

Magnificently Mouthwatering Mahi-mahi

Low in fat, calories and a significant source of protein, omega-3 fatty acids, B-complex vitamins and selenium, this mahi-mahi takes minimal effort to prepare and is truly delicious.  Pop it into the oven with some broccoli florets (recipe below as well) and you will have an entire heart healthy meal in under 20 minutes.

Bon App├ętit! 

Mahi-mahi Ingredients:
2 mahi-mahi filets (each about half a pound)
1-2 teaspoons of your favorite all natural "blackened spice rub"- (the ingredients of one I used were: sea salt, garlic, sweet paprika, black pepper, thyme, oregano and cayenne pepper)
1/4 teaspoon spicy sesame oil (you don't have to use sesame oil but for me the touch of it adds a delicious Asian flair to the fish)
1-tablespoon olive oil

Broccoli Ingredients:
12 ounces broccoli florets
2 cloves garlic crushed
1/2 teaspoon spicy sesame oil
1-2 tablespoons olive oil
Low sodium soy sauce to taste (I use 1-2 teaspoons)


First pre-heat the oven to 375 degrees.  Now, take your two beautiful mahi-mahi filets, wash them and pat dry:

Next, on a separate plate, combine the spice rub with the sesame and olive oil.  When it forms a paste, rub onto the mahi-mahi filets (I rub it on both sides of the fish, but you don't have to) and gently place into a Pyrex dish:


And now in a separate Pyrex dish, place your washed broccoli florets and toss with crushed garlic, soy sauce, sesame and olive oil:

Now pop both the mahi-mahi and the broccoli into the pre-heated oven at 375 degrees for 18 minutes and you are literally done!  When time is up...take them both (the mahi-mahi and the broccoli) out of the oven and behold your delicious and healthy creation :-)

I like my veggies kind of crunchy-you can cook a few minutes longer if you don't

Plate the fish and veggies to your liking:

I hope you <3 this as much as I do :-)

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