Mahi Mahi on a Beach in Hawaii (I wish!)

21 Sep


 

Mahi Mahi on a beach in Hawaii.

Mahi Mahi, otherwise known as the Dolphin Fish.  It has a mild, sweet flavor.  It is more firm than tilapia and it’s one of my favorites!
 Mahi Mahi with Mrs. Dash Caribbean Spice and coconut flakes and homemade Chimichurri Sauce.  When you take a bite, it places me on an island.  It’s very citrus and coconut flavorful.   Very light and a great texture.  This is now a staple in my evening meal.

What you do is:

1.  Thaw Mahi Mahi.
2.  Put about 3/4 cup of egg whites in a bowl and unsweetened coconut flakes on a separate plate.
3.  Preheat oven to 350 degrees, and put foil down on a baking sheet.  Spray with EVOO pam spray.
4.  Dip the mahi, one at a time, in the egg whites and then place over the coco flakes.  make sure you get the coconut flakes on both sides.
5.  Place on baking sheet and bake 5 minutes one side, flip and 5 minutes other side.
6.  *after both sides have 5 minutes under the heat, I pull tray out and drizzle a little extra virgin olive oil on top of one side and broil for about 4 minutes until crispy top.

For the Chimichurri sauce:

8 cloves garlic, minced
1 teaspoon Kosher Salt (or to taste)
1 teaspoon oregano, dry leaves
1 teaspoon black pepper, ground
1 teaspoon red pepper flakes
Finely grated lemon zest from 3 lemons (make sure you only zest top layer, do not zest once you see the white.
4 ounces fresh lemon juice
1 bunch flat leaf (Italian) parsley
1 cup virgin olive oil
  1. Combine all ingredients in a food processor and pulse chop until all ingredients are approximately 1/8-inch in size.
  2. Add Italian parsley and pulse chop until parsley is 1/8-inch in size.
  3. Add the olive oil and blend in quickly.
  4. Allow the sauce to marinate for 30 minutes before serving.
Makes about 1 1/2 to 2 cups.

Nutritional Highlights of Mahi Mahi

Mahi mahi (cooked, dry heat), 3 oz. (84.9g)
Calories: 118
Protein: 25.5g
Carbohydrate: 0.0g
Total Fat: 1.0g
Fiber: 0.0g
*Excellent source of: Selenium (40mcg), Niacin (10mg), and Vitamin B6 (0.88mg)
*Good source of: Potassium (484mg)
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