We love fish — well, Will and I do at least. Shawn? Not so much. But that’s okay. We tend to eat it when he has to work late, since fish is such a great source of nutrition.
Mahi mahi is one of my favorites, but it can be quite pricey, so pick some up when it’s on sale (it was last week!) and try this. The crunchy and moist coconut topping is fabulous with the firm, but light, white fish. Serve with a fruited salsa — Mango Salsa, perhaps.
In terms of nutrition, mahi mahi is relatively low in mercury (more than cod, less than halibut — nowhere near as much as swordfish. It does have omega 3 fatty acids, but not as much as other fish.
If you serve with a salsa, you can boost your antioxidants too (how’s that for a tie in to Sweetnicks‘ ARF/5-a-Day Tuesdays?).
More Fish Recipes:
Coconut Crusted Mahi Mahi
1/2 cup panko breadcrumbs
1/4 cup sweetened flaked coconut
1 tbsp all-purpose flour
2 tbsp butter, melted
cooking oil spray
4 mahi mahi fillets (about 6 oz each)
sea salt and pepper
1 tbsp olive oil
Preheat the oven to 425 degrees.
In a small bowl, combine the panko, coconut, flour and butter.
Line a baking sheet with aluminum foil and spray with cooking oil spray. Place the mahi mahi fillets on the baking sheet. Sprinkle liberally with sea salt and pepper. Bake for five minutes.
Remove mahi mahi from the oven and drizzle with olive oil. Divide the coconut mixture between the fillets and pat down lightly, covering the entire top. Place the pan back in the oven and cook for about 10 minutes, until the crust is golden and the fish flakes with a fork.
Let the mahi mahi rest for 10 minutes before serving.
About the Author (Author Profile)Sarah W. Caron is a freelance writer, editor and recipe developer. Her work has appeared in countless online and print publications including iVillage, BELLA NYC Magazine, Yum for Kids magazine and more. She lives in Connecticut with her two kids, two beagles and husband.
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- ARF/5-A-Day #122 | Food & Life | June 4, 2008