Wednesday, April 6, 2011

Clean Eating Almond Crusted Mahi Mahi with Pineapple Salsa

Makes 4 servings, 1 fillet each
This recipe is modified from one that my super great friend, Martha, sent me forever ago. I’ve made it using pecans and almonds and it’s totally divine. My boys really love almonds so they prefer this version. Any recipe that leads to my husband and toddlers willingly eating fish is a winner in my book but this is so easy it’s like a double winner :) It’s really simple but fancy enough to serve to company. We like it over a spinach salad or with Coconut Brown Rice. Martha likes hers with Pineapple Salsa (see below).

Ingredients:
  • 4 4oz Mahi Mahi fillets (or another white fish like Tilapia or Cod)
  • 1/2 cup chopped almonds
  • 1/4 cup of oats
  • 1/4 cup unsweetened shredded coconut
  • 2 Tbsp ground flaxseed (can use an extra 2 Tbsp oats if you don’t have flaxseed)
  • 1 egg white mixed with 2 Tbsp lite coconut milk (or water)
  • Dash of salt and pepper
ONE: In a food processor or blender, combine the almonds, oats, coconut, flaxseed, and salt and pepper. Process until well combined and in small pieces

TWO: Rinse the Mahi Mahi fillets in running water and dry them off with a paper towel. Spread the almond mixture on a plate. Dip the fillets into the egg white mixture and then coat well with almond mixture.

STOVETOP: Heat 2 tsp olive oil to medium-high heat in a non-stick skillet. Add fish and cook 3 minutes or until golden brown. Flip and cook another 3-5 minutes until fish is white throughout and flakes easily.
-OR-
OVEN: Preheat oven to 400 degrees. Place fish in a baking dish and cook for about 10-13 minutes or until it is white all the way through and lightly toasted on the top.

Freeze leftovers using the flash freeze method to feed your freezer stash.

Pineapple Salsa
  • 1 cup of finely chopped pineapple (small cubes)
  • ½ cup of finely chopped red onion
  • ½ cup of minced cilantro
  • 1 small jalapeño pepper, seeded and finely chopped
  • Juice and zest of one lime
  • Salt and pepper
Combine all ingredients and let sit in the fridge for at least 30 minutes before serving so the flavors mix well.

NUTRITION INFO:

Per serving (just fish) - 246 Calories (110 Calories from Fat), 12.2g Fat, 4g Saturated Fat, 98mg Cholesterol, 201mg Sodium, 8.3g Total Carbohydrates, 3.5g Dietary Fiber, 1.2g Sugars, 26.5g Protein, 0% DV Vitamin A, 1% DV Vitamin C, 5% DV Calcium, 17% DV Iron

:)

3 comments:

  1. At the risk of making myself look silly do you cook on the stovetop AND bake it? Or did you list two possible cooking methods? Thanks!

    Looks great and I can't wait to try it.

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  2. Definitely NOT a silly question :) I do one or the other and I'm adding the word OR between the methods to clarify. Thanks for pointing out the confusion.

    ~Briony

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  3. Making as we speak!!! Salsa smells amazing!!!!!

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