Tuesday, March 1, 2011

Grilled Mahi Mahi

I like to try to have some variety of fish at least once a week. Up this week is Mahi Mahi, one of the less fishy tasting varieties. A quick stop at Allrecipes.com led me to this great recipe that I tweaked a bit.

  • 5 pounds skinned, deboned mahi mahi, cut into chunks
  •  1 tsp rehydrated dried garlic chips
  • 1/2 cup butter, diced
  • 2 T dried minced onion
  • 4 T lemon juice
  • 1/2 cup Moscato (white wine)
  • 1 1/2 (10 ounce) cans diced tomatoes with green chile peppers (rotel)
  • salt and pepper to taste
  • 8 ounces shredded pepperjack cheese
  1. Preheat grill for high heat.
  2. Place mahi mahi in an aluminum foil pan, and toss with the garlic to coat. Distribute butter evenly throughout pan. Spread onions over fish. Pour the lemon juice, wine, and diced tomatoes with green chile peppers over the fish. Season with salt and pepper. Tightly cover pan with aluminum foil.
  3. Place pan on the grill grate, and cook fish 35 minutes, or until easily flaked with a fork. Sprinkle with cheese before serving.
Serve with whole grain rice and green vegetables.  Leftovers make for great lunches!!For the original recipe, visit Allrecipes.com.

Mahi Mahi passes the food prude's standards:

Nutritional Facts

  • A cooked, three-ounce piece of Mahi Mahi contains 119 calories, 25.5 grams of protein, zero grams of carbohydrates, one gram of total fat and zero grams of fiber, according to MotherNature.com.
  • Sources of Nutrients

  • Mahi Mahi is an Excellent course of Selenium (40mcg), Niacin (10mg) and Vitamin B6 (0.88mg), meaning that one cooked, three-ounce piece of Mahi Mahi provides 20 percent or more of the Recommended Daily Value of those nutrients, based on guidelines set by the United States Department of Agriculture, according to MotherNature.com. The same sized serving of Mahi Mahi is also a good source of potassium (484mg), meaning it provides between 10 and 20 percent of the USDA Recommended Daily Value.

  • 1 comment:

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