Almond-Rosemary Mahi Mahi
The almonds make a nice crunchy coating for this firm white fish.
4 Mahi Mahi fillets frozen or fresh
1/2 cup nonfat or 1% milk
Vegetable oil cooking spray
1 egg, beaten
Zest of one lemon (reserve remaining lemon to serve)
¼ cup panko bread crumbs
¼ cup finely chopped toasted almonds
11/2 teaspoon Jane’s Krazy Mixed-Up salt (or salt blend of choice)
1 teaspoon fresh chopped rosemary
¼ cup flour
2 teaspoon extra-virgin olive oil
Lemon wedges (from the zested lemon)
Thaw fish by removing the plastic packaging and placing the fish in a shallow dish or zip-top bag. Add milk to the fish, seal and thaw overnight in the refrigerator. If using fresh fish place it in a shallow dish or pie plate, pour milk over fish and allow it to soak while you gather the remaining ingredients.
When ready to cook, preheat the oven to 350 degrees. Spray an 8 X 8-inch baking pan with vegetable oil cooking spray.
Remove fish from the milk; and place on a plate with folded paper towels, blot dry with additional towels. In a pie plate beat the egg with the lemon zest, until blended; set aside. In another pie plate or shallow bowl stir together chopped almonds with the panko bread crumps until combined; set aside.
Sprinkle both sides of the the fish with seasoning salt and rosemary, then dust with flour. Dip the Mahi Mahi in the egg mixture, then press into the almond mixture. Transfer to the pan and bake for 12-14 minutes or until done. Serve with lemon wedges.
Yield: 4 servings
Nutrient Breakdown: Calories 180, Fat 5g (1.5g saturated fat); Cholesterol 130mg, Sodium 380mg, Carbohydrate 6g, Fiber 1g Protein 25g.
Percent Daily Value: 15% Iron, 6% Calcium, 2% Vitamin A, 6% Vitamin C
Carbohydrate Choices: ½ Carbohydrates
Diabetes Exchange Values: ½ Starch 3 Lean meats