Panko Baked Mahi Mahi w/ Mango Salsa July 21, 2009

I made the following recipe last night and it was soooo super easy. If I was feeling a little more advantageous I would have made the mango salsa from scratch but alas I was looking for something quick and easy so I used  the fresh mango salsa from “Fresh & Easy” (PERFECT!) I served the fish along with some steamed broccoli and rice. A perfect weeknight meal that took less than 30 minutes from refrigerator to table.  

 

Ingredients

2 Mahi mahi filets, rinsed & patted dry with a paper towel

¼ cup melted butter

¼ teaspoon garlic powder

2    tbsp. lemon juice

1    cup unseasoned panko bread crumbs

½ tsp. lemon pepper

Directions

Heat oven to 375°. Spray a baking dish lightly with olive oil cooking spray.

Combine the melted butter, garlic powder, and lemon juice in a shallow dish. In a another shallow dish, combine the panko bread crumbs and lemon pepper.

Dip each filet into the butter mixture, then place into the panko mixture and roll until the filets are coated. Place the fish into the prepared dish.

Press any leftover panko mixture on top of the filets.

Bake for 12-15 minutes, until fish is done.

Top with mango salsa. Easy Breezy!

Black Bean & Tomato Quinoa July 12, 2009

 

A client of mine gave me the following recipe from Sunflower Farmers Market. I added a few more vegetables to the original recipe because I had them on hand and who can’t use a little more veggie love in their life? I am a big fan of grain based salads; they are hearty and filling while still refreshing. They also keep well in the refrigerator for a few days and provide for quick and easy lunches. 

 

Black Bean & Tomato Quinoa a la’ Sunflower Farmers Market 

Ingredients 

1 cup quinoa, dry 

1 can black beans, rinsed and drained

1 small container of sweet cherry tomatoes, diced

1 bunch green onions, chopped

1/4 cup fresh cilantro, chopped

1/4 cup fresh flat leaf parsley, chopped

1 cup chopped carrots (my addition) 

1/2 red bell pepper, seeded and diced (my addition)

1 lemon

1 lime

Extra Virgin Olive Oil, to taste

Sea Salt and Pepper, to taste 

Directions

1. Prepare quinoa according to package directions.

2. Place cooked quinoa in a large bowl and add the black beans and chopped vegetables.

3. Squeeze the juice of the lemon and lime into  the bowl. Pour in the olive oil to coat the ingredients or to your desired amount.

4. Season with sea salt and pepper to taste. Mix together and enjoy. 

 

Recipe rating: 3 out of 5 stars

Fish Baked w/ Spinach & Salsa July 12, 2009

 

My friend Kristin forwarded me the following recipe that her Mom gave her. This was such an easy, tasty and healthy meal! I just had to post it on my blog! I used Hoki which is a firm and sweet white fish from New Zealand. It held up excellently in the dish. I served the dish spooned over organic cooked jasmine rice. What a quick and excellent meal! I will definitely be making this again! 

 

Fish Baked With Spinach and Salsa (by: Barbara Robinson) 

Ingredients 

1 Tbs. olive oil

2 cloves garlic, minced

1 10 or 12 oz. bag spinach

1 cup salsa, drained (use a mesh strainer)

1 pound cod, tilapia, red snapper or other firm white fish, cut into 4 portions

Salt and pepper to taste

½ C crumbled feta cheese

 

Heat oven to 450. Spray an 8” square or other small glass baking dish with cooking spray. 

In a large skillet over medium low, heat the oil. Add the garlic and stir until it begins to color, about 1 minute. Add the spinach, a handful at a time and cook until it is wilted.

Stir in the salsa, then remove from the heat.

Arrange half the spinach mixture in a layer over the bottom of the prepared baking dish. Arrange the fish in a single layer over it. Season with salt and pepper. Spread the remaining mixture over the fish, then sprinkle with feta cheese.

 

Bake for 20 minutes or until the fish is opaque at the center.

215 calories per serving

Recipe Rating: 4 stars!