Loading ...Healthy RecipesMahi Mahi with Italian Vegetables
Mahi mahi is the Hawaiian word for “dolphin fish” — but don’t be confused by the name — it’s not at all related to the lovable porpoise. Native to warm coastal waters, mahi mahi is a delicious white fish that stands up to a variety of cooking techniques and ingredients. Here, it’s complemented with garden vegetables rich in vitamin C.
Serves: 4
Time to Table: 30 minutes
Healing Nutrient Spotlight
Excellent source of vitamin C
Good source of vitamin D, riboflavin, niacin, pantothenic acid, copper, manganese
Ingredients*
1 lb. Mahi Mahi steaks
2 T. extra virgin olive oil
1 medium onion, sliced
2 cloves garlic minced or pressed
2 medium baby zucchini, sliced
3 Roma tomatoes, seeded and diced
8 oz. mushrooms, sliced
2 T. chopped fresh basil
1 tsp. dried oregano
1/4 tsp. sea salt or to taste
1/8 tsp. ground black pepper or to taste
*Select organic ingredients for optimum nutrition.
Preparation
Heat olive oil over low to medium-low heat. Add onions and garlic and sauté until translucent. Add basil, oregano, tomatoes, zucchini and mushrooms and sauté until vegetables are crisp-tender. Add mahi mahi steaks and continue to cook until fish flakes easily with a fork and is cooked throughout. Season to taste with sea salt and pepper.
Nutrition
200 calories, 8 g total fat, 1 g saturated fat, 5 g monounsaturated fat, 1 g polyunsaturated fat, 85 mg cholesterol, 8 g carbohydrate, 2 g fiber, 4 g sugar, 25 g protein, 370 IU vitamin A, .3 mg riboflavin, 3 mg niacin,1 mg pantothenic acid, .2 mg vitamin B6, 18 mg vitamin C, 43 IU vitamin D, .3 mg copper, .2 mg manganese, 400 mg potassium, 250 mg sodium, 1 mg iron, 6 mcg selenium
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Tags: fish, mahi mahi, protein, seafood, vitamin c
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