Mahi Mahi has never tasted so good! This crunchy coating tastes amazing and it’s not even fried! Fish is a great choice for adding lean protein into your diet because it also includes omega 3 fatty acids that help prevent blood clotting, reduces triglycerides and combats depression. Plus its low in cholesterol, high in protein, low in fat, quick to prepare and super delicious! There are also tons of ways to prepare fish either grilled, brolied, baked, steamed or raw forms such as sushi, sashimi or one of my faves ceviche, which involves fish being cooked by the acidity of citrus fruit.
The recipe is particularly awesome because it also includes heart healthy fats such which are found in almonds and has a tropical vacation in the Florida Keys feeling with added coconut and lime juice. There is currently a big hype on almonds and that is due to the fact they are high in fiber, low in carbs, high in protein and help reduce bad LDL cholesterol, while increasing our good HDL cholesterol.
This sauce though is really the star of this dish! You can use this sauce to top on fish, chicken, grilled shrimp, use as salad dressing or veggie dip! Trust me once you make this sauce you will try to find foods to use with it!
Two 6 oz. filets Mahi Mahi
1 ounce dry roasted almonds
6 tbsp. unsweetened shredded coconut
2 garlic cloves
3 Tbsp. chopped cilantro
1 Tbsp. water
6 oz. non fat plain Greek yogurt
1 Tbsp. Light mayo
Olive oil cooking spray
- Preheat oven to 400 degrees
- Blend almonds and shredded unsweetened coconut in a food processor with fresh ground black pepper and set aside
- Scramble one egg with 1 Tbsp. water in a dish for dredging also season with salt and pepper
- Dip fish filets into egg batter then into almond coconut mixture and place on a baking sheet sprayed with olive oil cooking spray
- Spray mahi mahi filets with olive oil cooking spray before placing in the oven.
- Bake mahi mahi for about 20 minutes or until fish is golden brown and cooked through.
- While fish is cooking prepare yogurt sauce:
- Blend yogurt, jalapeno, cilantro, garlic, mayo, salt, pepper and juice from one lime in a food processor until smooth.
- Once fish is removed from the oven top with fresh lime juice, Jalapeno cilantro sauce and fresh cilantro for garnish.
- Enjoy! 🙂
Makes 2 servings
Nutrition per serving (1 mahi mahi filet 6 oz. and includes 3 Tbsp. Jalapeno cilantro sauce):
455 calories, 28g fat, 10g carbohydrates, 42g protein, 4 g fiber and 130mg cholesterol.
Love and Best Wishes,
- It’s Greek To Me Mahi Mahi (thestitcherati.com)
- Mahi Mahi Marinade: Infused with Basil and Lemon (ustravel.answers.com)
- Plantain-Crusted Mahi Mahi with Pineapple Salsa from ‘The Catch’ (seriouseats.com)
- Recipe: Blackened Mahi Mahi With Salsa (ny1.com)
- Macadamia Crusted Mahi Mahi (ustravel.answers.com)