Friday, September 10, 2010

80------Pistachio Crusted Mahi Mahi

Another delicious 80% recipe! Mahi mahi is a wonderful fish that can be found year-round, even here in Montana! I purchase filets frozen, however fresh would be even better! This fish is a great source of selenium, niacin, vitamin B6, and omega-3 fatty acids.

Pistachios are a very tasty nut filled with phytosterols, mono and polyunsaturated fats, and potassium. They also have the most antioxidant power of any snack-worthy nut with 7983 Trolox Equivalents per 100 grams.

I served this dish with a lovely Arugula and Pear salad (see, there I go with the arugula again) topped with a few pine nuts, parmesan cheese, and a drizzle of olive oil.

Ok, enough chatter about WHY it's good. Try it for yourself!

Pistachio-Crusted Mahi Mahi

Serves 4

4 Mahi Mahi filets, frozen (defrosted) or fresh, approximately 3-4oz each
1/2 cup shelled pistachios
1/2 cup bread crumbs, panko crumbs, or crushed cornflakes (seasoned or unseasoned, your choice)
2 tsp garlic powder (optional)
Olive oil

Preheat oven to 375 degrees. Crush pistachios in a coffee grinder or food processor. Mix crushed nuts with bread crumbs and garlic (or season to taste). Rub fish filets with olive oil, then dip into bread crumb mixture. Press bread crumb mixture into each side of the fish (to make it stick). Place fish into a greased baking dish. Add leftover pistachio mixture onto the top of each filet.

Bake for approximately 15 minutes, or until fish is flakey!

Nutrition info per 1 filet serving: 230kcal, 13g fat, 24g protein, 14g carbohydrates, 2.2g fiber

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