Healthy fish recipe

Broiled mahimahi with basil butter is served with lightly sauteed zucchini ribbons and grape tomatoes.

Jessica J. Trevino | 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.

Also known as dolphinfish, mahimahi is a firm fish with a pinkish hue. It has a mild flavor with a hint of sweetness. Moderately fatty, mahimahi is a good source of protein, Vitamin B6 and selenium.And, if you like, this dish works just as well with salmon.

MAHIMAHI WITH ZUCCHINI RIBBONS AND GRAPE TOMATOES

Prep time: 15 minutes | Total time: 40 minutes | Serves: 4

BASIL BUTTER (OPTIONAL)

  • ¾ cup fresh basil leaves, torn
  • 2 tablespoons butter, softened
  • 1 teaspoon fresh lemon juice
  • ¼ teaspoon salt
  • 1 garlic clove, minced, optional

FISH

  • 4 mahimahi 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
  • ½ cup dry white wine
  • 2 tablespoons capers, well-drained
  • 2 tablespoons white or dark balsamic vinegar
  • 2 medium zucchini, sliced lengthwise into ribbons
  • ¼ cup chopped fresh flat-leaf parsley

Preheat 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 mahimahi 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.

Nutrition per serving: 286 calories, 11 g fat (5 g sat. fat), 11 g carbohydrates, 36 g protein, 688 mg sodium, 148 mg cholesterol, 3 g fiber.

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