Wednesday, September 4, 2013

Mahi Mahi with Coconut Wild Rice and Mango Salsa

Mahi Mahi is one of my favorite fishes, I wish I could enjoy it more often! I found some wild caught frozen varieties and had to give them a try. They ended up tasting wonderful and had the hearty texture that you would expect from fresh fish. Forget the deep fryer...baked or grilled fish is the way to go. Baking in the oven will not make your house smell. Bake in tin foil for a mess-free clean-up.

Like with most fish, Mahi Mahi is a great source of lean protein (about 34 per serving) and omega 3 fatty acids. A 5 oz portion (about the size of a check book) is only 150 calories. It is fairly high in Mercury so should be limited during pregnancy to 6 oz per week.

This rice is slightly sweet from the shredded coconut. Watch the portion of rice on your plate because it is a dense carbohydrate and calories add up fast. Select brown or wild rice over white for extra fiber, vitamins, and minerals!

Garlic Ginger Mahi Mahi
Makes 4 servings

1 1/4 pounds Mahi Mahi (fresh or frozen)
1 Tbsp olive oil
1 Tbsp lemon juice
1 Tbsp minced garlic
1 Tbsp minced ginger
2 Tbsp soy sauce (reduced sodium)

1. Preheat oven to 400 degrees. Spread tin foil over cooking sheet. Spray with cooking spray
2. Mix the marinade ingredients together. Pour over fish. Allow to marinate in the refrigerator for 20 minutes
3. Bake for 20 minutes or until fish reaches internal temperature of 145 degrees, or translucent

Coconut Wild Rice
Makes 6 Servings

1 cup brown rice/wild rice mixture
2 1/2 cups water
1 tsp olive oil
1/2 cup skim milk
1/3 cup shredded unsweetened coconut

Put all ingredients in a covered saucepan. Bring to a boil, reduce to simmer. Cook for 40 minutes or until tender.

Mango Salsa
Makes 6 servings

2 mango, diced (or 1.5 cups frozen)
1/2 cup sweet onion, chopped
1 Tbsp lime juice
1/3 cup fresh chopped cilantro
Pepper, to taste

Mix all ingredients and chill.

Nutrition Facts: 5 oz fish, 1/2 cup rice, 1/3 cup salsa, 1 cup steamed vegetable
390 calories, 10 g fat (4 g saturated), 41 g carbohydrates, 7 g fiber, 38 g protein, 480 mg sodium

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