Nutrition

Check the frozen aisle for a fresh and healthy meal

 
 
Firm and mild: Broiled mahi mahi is served with basil butter,  sauteed zucchini ribbons and grape tomatoes.
Firm and mild: Broiled mahi mahi is served with basil butter, sauteed zucchini ribbons and grape tomatoes.
Jessica J. Trevino / MCT

Main dish

Mahi mahi with Skillet-Sautéed Zucchini Ribbons and Grape Tomatoes

Basil Butter

3/4 cup fresh basil leaves, torn

2 tablespoons butter, softened

1 teaspoon fresh lemon juice

1/4 teaspoon salt

1 garlic clove, minced, optional

Fish

4 mahi mahi pieces, about 5 ounces each

1 teaspoon Morton Nature’s Seasons seasoning blend

Zucchini and Tomatoes

1 tablespoon olive oil

2 shallots, peeled, sliced (about 1/3 cup)

2 garlic cloves, minced

3 cups grape or cherry tomatoes, halved

1/2 cup dry white wine

2 tablespoons capers, well-drained

2 tablespoons white or dark balsamic vinegar

2 medium zucchini, sliced lengthwise into ribbons

1/4 cup chopped fresh flat-leaf parsley

Heat the broiler.

To prepare basil butter: In a small bowl, stir together all the ingredients and set aside.

Lightly coat a broiler pan with cooking spray. Place the mahi mahi on the pan and sprinkle with the seasoning blend. Cook 4-5 minutes on each side or until desired degree of doneness.

To make the zucchini and tomatoes: Meanwhile, in a large skillet heat the oil over medium-high heat. Add shallots and garlic cloves and sauté 3 minutes. Add tomatoes and sauté 2 minutes. Stir in the wine, capers and vinegar. Bring to a boil. Add the zucchini ribbons; reduce the heat and simmer about 5 minutes, stirring occasionally. Stir in parsley. Set aside.

When the fish is done, arrange a few zucchini ribbons on each plate. Top with a piece of fish. Scatter the remaining tomatoes and skillet ingredients on top of the fish and garnish with a teaspoon or so of the basil butter. Makes 4 servings.

Per serving: 286 calories (34 percent from fat), 11 grams fat (5 grams sat. fat), 11 grams carbohydrates, 36 grams protein, 688 mg sodium, 148 mg cholesterol, 3 grams fiber.


Detroit Free Press

If you’re trying to eat healthier, don’t rule out shopping the frozen fish aisle.

Many sources say that’s where you’re more apt to buy fish that was frozen at its freshest. And fish that are high in omega-3 fatty acids are thought to lower health risks.

According to the American Institute for Cancer Research website, a diet incorporating lean meat like fish and plant-based foods as well as limiting red meat can reduce one’s chances of getting cancer. With the spotlight on raising awareness about breast cancer, eating good-for-you foods like some fish is a simple choice.

And those fish can be a great dinner option. Fish typically cooks quickly, needs little fuss and takes to a variety of flavors.

But it’s important to choose your fish wisely.

While sources such as the 2010 Dietary Guidelines for Americans recommend eating at least two servings of fish per week, others urge caution. Some fish such as King Mackerel have high mercury levels, while others, such as salmon, have very little. For those with higher levels, moderation is key. Today’s recipe features mahi mahi, which falls in the middle.

Also known as dolphinfish, mahi mahi is a firm fish with a pinkish hue. It has a mild flavor with a hint of sweetness. Moderately fatty, mahi mahi is a good source of protein, vitamin B6 and selenium.

And if you’re concerned about our oceans’ health, you’ll be happy to know that mahi mahi is listed both as a Best Choice or Good Alternative on the Monterey Bay Aquarium Seafood Watch list, montereybayaquarium.org.

To me, mahi mahi is a treat. And, because it’s on the firm side, it holds up well to all cooking methods.

What also makes this dish terrific is the addition of lightly sautéed zucchini ribbons and grape tomatoes.

Slicing the zucchini into thin ribbons – a good vegetable peeler works just fine – makes for an elegant presentation. Adding the tomatoes and briny capers serve to brighten the dish. This recipe does include butter – it’s a small amount per serving – but you can leave it out if preferred.

And, if you like, it works just as well with salmon.

Read more Food stories from the Miami Herald

Miami Herald

Join the
Discussion

The Miami Herald is pleased to provide this opportunity to share information, experiences and observations about what's in the news. Some of the comments may be reprinted elsewhere on the site or in the newspaper. We encourage lively, open debate on the issues of the day, and ask that you refrain from profanity, hate speech, personal comments and remarks that are off point. Thank you for taking the time to offer your thoughts.

The Miami Herald uses Facebook's commenting system. You need to log in with a Facebook account in order to comment. If you have questions about commenting with your Facebook account, click here.

Have a news tip? You can send it anonymously. Click here to send us your tip - or - consider joining the Public Insight Network and become a source for The Miami Herald and el Nuevo Herald.

Hide Comments

This affects comments on all stories.

Cancel OK

  • Marketplace

Today's Circulars

  • Quick Job Search

Enter Keyword(s) Enter City Select a State Select a Category