Healthy Recipes



 

Macadamia Mahi-Mahi

Yield: 4 servings

1 1/2 pounds mahi-mahi
1 cup macadamia nuts
1 cup unsweetened coconut milk

Heat oven to 350 degrees F.

Rinse mahi-mahi and pat dry. Cut diagonally into four 1-inch wide pieces. Place pieces in 12 1/2 x 8 1/2-inch baking dish in single layer. Rub with salt and pepper.

Divide the macadamia nuts and sprinkle half on fillets. Pour the coconut milk around the fillets. Bake for 18 minutes or until opaque.

Chop the remaining nuts and sprinkle over fillets. Serve immediately.

Selection: Mahi-mahi is typically sold, fresh or frozen, as steaks or fillets. Mahi-mahi fillets may be recognized by the row of red spots in the flesh. Plan to buy 1/3 pound fillets or steaks per serving.

Preparation: Mahi-mahi has firm, large-flaked, sweetly moist flesh. For the mildest flavor, remove the skin and cut away the dark, lateral line before cooking. It may be prepared by virtually any method.

Per Serving: 537 Cal (64% from Fat, 32% from Protein, 5% from Carb); 44 g Protein; 39 g Tot Fat; 6 g Carb; 3 g Fiber; 71 mg Calcium; 6 mg Iron; 201 mg Sodium; 160 mg Cholesterol