Fried Mahi Mahi Fish Fillet with Cauliflower
Votes: 1
Time: 30 min.
Complexity: easily
Servings: 4
Complexity: easily
Servings: 4
Nutritional value per serving:
Calories 331, total fat 15 G., saturated fats 8 G., proteins 35 G., carbohydrates 13 G., fiber 3 G., cholesterol 155 mg, sodium 298 mg, sugar 9 G.
Calories 331, total fat 15 G., saturated fats 8 G., proteins 35 G., carbohydrates 13 G., fiber 3 G., cholesterol 155 mg, sodium 298 mg, sugar 9 G.
There's no shortage of flavor in this quick and healthy dinner. Cauliflower is cooked with almonds, raisins, and aromatic coriander, finished with a bright twist of freshly squeezed lemon juice.
The recipes use measuring containers with the following volumes:
1 glass (st.) - 250 ml.
3/4 cup (st.) - 180 ml.
2/3 cup (st.) - 160 ml.
1/2 cup (st.) - 125 ml.
1/3 cup (st.) - 80 ml.
1/4 cup (st.) - 60 ml.
1 tablespoon (tbsp) - 15 ml.
1 teaspoon (tsp) - 5 ml.
1/5 teaspoon (tsp) - 1 ml.
1 glass (st.) - 250 ml.
3/4 cup (st.) - 180 ml.
2/3 cup (st.) - 160 ml.
1/2 cup (st.) - 125 ml.
1/3 cup (st.) - 80 ml.
1/4 cup (st.) - 60 ml.
1 tablespoon (tbsp) - 15 ml.
1 teaspoon (tsp) - 5 ml.
1/5 teaspoon (tsp) - 1 ml.
Ingredients for the recipe:
- 4 skinless mahi-mahi fillets, 150g each, or any other lean seafood
- 4 tbsp (60 g) unsalted butter
- 1/2 head of cauliflower, separated into florets, each cut in half
- 1/4 cup sliced almonds
- 1/4 cup light raisins
- 1/4 tsp ground coriander
- 1 tbsp. freshly squeezed lemon juice
- 1/4 cup chopped parsley
- Lemon, cut into wedges
- Sea salt and freshly ground pepper
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Recipes with similar ingredients: mahi-mahi, cauliflower, almond, nuts, lemon, lemon juice, raisins, raisin, coriander, parsley
Cooking the dish according to the recipe:
- Preheat oven to 375°F (190°C). Season the mahi-mahi fillets with pepper and salt. In a preheated skillet, brown the mahi-mahi fillets in 1 tablespoon (15g) of butter for 3 minutes on one side to prevent the fish from drying out. Transfer to a baking sheet, seared side down, and bake in the oven until cooked through, about 10 minutes.
- Meanwhile, melt the remaining 3 tablespoons of butter in a skillet over medium heat. Sauté the cauliflower until softened, about 6 minutes. Add the almonds, raisins, coriander, 1/4 teaspoon of salt, and pepper to taste. Stir, and cook until the almonds are golden brown, about 2 minutes. Remove from heat and sprinkle with parsley.
- Place fried mahi-mahi fish and cauliflower garnish on a serving platter, garnish with lemon wedges, and pour lemon juice over the fish.
Categories:
recipe / Healthy eating / Low sodium content / Low-calorie dishes / Dishes for diabetics / Low-carb meals / Low fat content / Healthy dinners / Calorie content of prepared meals / Main courses / Vegetables and mushrooms / Fish and seafood / Cabbage dishes / Main courses with cabbage / Cauliflower dishes / Fried cabbage / Food Network - recipes
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