Island Scene Online

Printer Friendly

Macadamia Nut-Crusted Mahi Mahi with Mango Salsa

This recipe incorporates local flavors simply but elegantly. Crunchy and smooth, spicy and sweet – lots of great contrasts happening here.

Fish
Cooking spray
Salt and pepper to taste
1/4 cup whole-wheat flour
3 egg whites, lightly beaten
1 cup finely chopped macadamia nuts
4 4-oz. mahi mahi fillets (or any firm white fish)

Salsa
1 cup diced mango
1/4 cup diced red bell pepper
1 Tbsp. minced green onion
2 Tbsp. minced jalapeno pepper, seeds removed
2 Tbsp. minced cilantro
2 tsp. lemon juice

Preheat oven to 400 degrees. Coat a rimmed baking sheet with cooking spray. Season both sides of each filet with salt and pepper.

Put flour, egg, and nuts in three separate shallow dishes. Dredge each fillet first in flour, then dip in egg, then in nuts. Place on baking sheet. Bake about 20 minutes or until the crust is golden brown and the fish flakes easily with a fork. Flip the fish once halfway through cooking.

While the fish is baking, combine the salsa ingredients and mix well. Serve over fish. Makes 4 servings.

Per serving (fish): Calories 380, protein 27 g., carbohydrates 10 g., total fat 27 g., saturated fat 4 g., cholesterol 85 g., sodium 433 g., fiber 4g.

Per serving (salsa): Calories 30, protein 1 g., carbohydrates 7 g., fiber 1 g.

 
Island Scene Online is not intended to replace the advice of health care professionals. Please consult your physician for your personal needs and before making any changes in your lifestyle.
HMSA An Independent Licensee of the Blue Cross and Blue Shield Association
HMSA is licensed to operate in the state of Hawaii. Legal Notices.
© 2014 Hawaii Medical Service Association All Rights Reserved.