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