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Diabetes Forecast

The Healthy Living Magazine

Cajun-Bronzed Mahi-Mahi with Rice and Spinach Pilaf

Per Serving

Cajun-Bronzed Mahi-Mahi with Rice and Spinach Pilaf

Makes: 2 servings
Serving Size: 1/2 recipe
Calories 211
Saturated Fat 1.4 g
Carbohydrate 1.5 g
Fiber 0.6 g
Sugars 0 g
Cholesterol 126 mg
Sodium 151 mg
Protein 31.7 g
Choices: Lean Meat 5
  • Makes: 2 servings
  • Serving Size: 1/2 recipe
  • Preparation Time: 10 minutes

Ingredients

1/4 tsp. cayenne pepper
1/2 tsp. garlic powder
1 tsp. dried oregano
1 tsp. dried thyme
3/4 lb. mahi-mahi fille
1 Tbsp. olive oil

Directions

  1. Mix cayenne pepper, garlic powder, oregano, and thyme together.
  2. Spoon half of spice mixture onto one side of the fish, pressing it into the flesh.
  3. Heat a skillet over high heat, and add the oil. When it is very hot, add the mahi-mahi, seasoned side down. Spread remaining spice mixture over top of the fish. Cook until the underside is bronze in color, 3-4 minutes.
  4. Cook second side for 3-4 minutes or until cooked through. The fish is ready wen a knife inserted into the flesh shows opaque rather than translucent meat. Serve.

Note: Rice and spinach pilaf not included in nutritional analysis.

Adapted from Fast and Flavorful: Great Diabetes Meals From Market to Table by Linda Gassenheimer.

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