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Add a photoFor our fish Fridays, we got the kids some mahi-mahi fillets and simply seared them on the stove top. We also included a fresh rainbow medley of diced red and green bell peppers and mangoes for some sweetness, creating a natural sauce/neutralizer for the fish. The great thing about mahi-mahi is that they cook well either baked, grilled, or in the frying pan without breaking into pieces like some other fish (be generous with the oil though). We also love that it doesn't carry any of that fishy smell and the meat usually remains tender and moist during the cooking process. As for the dish itself, the kids enjoyed it and ate everything on the plate without complaints....even the greens, which surprisingly they liked the best.
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Ингредиенты
- Ingredients: Serves 2 people
- 2 mahi-mahi fillets (about .5 oz each)
- 1/4 bell peppers (red and green), diced into cubes
- 1/4 fresh mango, diced into small cubes
- 1/2 tsp lemon and pepper seasoning
- 1/2 bunch asparagus
- 1 lime wedges
- 2 tbsp olive oil
Инструкции
- Directions:
- 1. Season fillets with seasoning and let sit at room temperature until ready to cook.
- 2. Cut fibrous, hard ends of asparagus and give them a good wash. Usually sand and grit can be found if not wash thoroughly.
- 3. On medium-high heat with 1 tbsp olive oil, saute the asparagus about 10 minutes or until browned. Set aside on serving plate.
- 4. In a non-stick frying pan, add 1 tbsp olive oil and sear mahi mahi fillets. Cook on medium or medium-high for about 10 minutes on each side. Try to flip only once, which will prevent flaking.
- 5. Meanwhile, prepare the rainbow medlew by dicing the vegetables and mango into small cubes. Mix together in a mixing bowl and sprinkle one piece of lemon wedge.
- 6. Place components accordingly on a serving plate and serve hot.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 294g | |
| Recipe makes 2 servings | |
| Calories 320 | |
| Calories from Fat 134 | 42% |
| Total Fat 15.09g | 19% |
| Saturated Fat 2.28g | 9% |
| Trans Fat 0.0g | |
| Cholesterol 149mg | 50% |
| Sodium 182mg | 8% |
| Potassium 968mg | 28% |
| Total Carbs 7.48g | 2% |
| Dietary Fiber 1.8g | 6% |
| Sugars 3.98g | 3% |
| Protein 38.55g | 62% |
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