Citrus Marinated Mahi Mahi: ChefMD®
Aired on Lifetime Television
May 11 and June 22, 2008
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Food as MedicineSM Tip: Almonds not only boost antioxidant defenses, but a one-ounce serving per day can lower your risk of gallstones by 25 percent.
Culinary Taste Tip: Storing almonds in the freezer will preserve their taste and keep them fresh when you're ready to use them.
Culinary Technique Tip: Lime juice firms the texture of the fish when you marinate longer than one hour.
Citrus Marinated Mahi Mahi over Warm Lentils with Almonds
Preparation time: 10 minutes
Marinating time (includes lentil cooking time): 20 minutes
Cooking time: 8 minutes
Servings: 4
Calories: 295 per serving (11% from fat)
Ingredients:
1 cup green lentils
2 tablespoons teriyaki sauce, such as Soy Vay brand
2 tablespoons fresh lime juice
2 teaspoons wasabi paste
2 teaspoons minced pickled ginger plus 1 teaspoon of the ginger juice from jar
4 (5 to 6 oz.) mahi mahi fish fillets
2 tablespoons sliced unblanched almonds, toasted
2 tablespoons chopped cilantro
Crystallized ginger (optional)
Preparation:
Cook lentils according to package directions. Meanwhile, for marinade, combine teriyaki sauce, lime juice, wasabi paste, ginger and ginger juice. Place fish in a plastic food storage bag. Pour marinade over fish and close bag securely turning to coat fish with marinade. Refrigerate 20 minutes.
Prepare grill or preheat broiler or ridged grill pan. Remove fish from marinade and discard marinade in bag. Grill, broil or pan grill fish 3 to 4 minutes per side or until fish is opaque in center. Serve over the cooked lentils. Garnish with almonds and cilantro and, if desired, crystallized ginger.
Substitutions:
Halibut fillets may replace the mahi mahi fish fillets.
Tip:
The twenty minute marinade gives the fish its excellent flavor. Make sure not to marinate the fish longer than 1 hour or the lime juice will begin to firm up the texture of the fish.
Nutritional Analysis:
Total fat (g): 3.8; Fat calories (kc): 34; Cholesterol (mg): 103; Trans fatty acids (g): 0; Saturated fat (g): 0.4; Polyunsaturated fat (g): 0.6; Monounsaturated fat (g): 1.1; Fiber (g): 7.5; Carbohydrates (g): 30; Sugar (g): 2.8; Protein (g): 37; Sodium (mg): 269; Calcium (mg) 52.