Foodie Blogroll

Sunday, October 2, 2011

Mediterranean Mahi-Mahi

Mouthwatering Mahi
Mahi-Mahi can be a pretty bland fish if you don't add in some flavor but this recipe certainly adds plenty thanks to the sauce. A combination of  olives, capers, peppers,tomatoes and spices give the sauce a great kick. The fish is smothered in the tasty Mediterranean sauce than  roasted at a high temperature so it stays super moist.  I got the idea for this dish by combining a recipe from Eating Well and a recipe from Rachael Ray ( I took the best parts of each!).

Mediterranean Mahi-Mahi
Gluten Free
Serves Four

1.5 tsp. extra virgin olive oil
3/4 tsp anchovy paste
3 tbsp. chicken broth
1 garlic clove, minced
2 cups diced tomatoes, lightly drained
8 Kalamata olive, pitted and diced
2 tbsp. capers, drained and chopped
2 halves jarred roasted red peppers, diced
1/4 tsp dried oregano
1/4 tsp dried parsley
1/4 tsp lemon zest
salt and pepper
1.25 lbs. Mahi- Mahi, skinned

1. Preheat oven to 400 degrees.

2. Heat oil in a medium skillet over medium heat. Add anchovy paste and garlic and let simmer for for 30 seconds, stirring often. Stir in tomatoes, olives, oregano, lemon zest, parsley, capers, and roasted red peppers. Season with salt and pepper. Let simmer while fish is prepped.

3. Spray a 9x13 casserole dish with nonstick spray. Season fish with salt and pepper and place in casserole dish in a single layer. Spoon tomato mixture over fish (pour any extra liquid on top). Bake, uncovered, until fish is cooked through, 14-17 minutes.

Nutrition Information--approximately 250 calories per serving

No comments:

Post a Comment