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Monday, July 9, 2012

MAHI MAHI (DORADO/DOLPHINFISH)

Years ago I lived in Florida and one of the best things I enjoyed there was the abundance of fresh seafood.  Fish, particularly, was added to my diet quickly because it takes very little time to cook and very little preparation; not to mention, very little cleanup in the kitchen.   With Florida's heat, the last thing I wanted to do was to spend more time in a heated kitchen, so fish was a nice choice.

Mahi Mahi's name comes from the Hawaiian language which means, "very strong."  Couldn't have said it better for this grand fish because it stands up well to baking, grilling, pan frying, deep frying; the options are endless.  It's a white, meaty fish that can take on just about any kind of seasoning, marinade, or breading mix.  Mahi Mahi is also very, VERY, low in calories and fat, but high in flavor!  It's also packed with protein, vitamins and minerals that are essential for sustainability.

Mahi Mahi is readily available just about everywhere these days.  Although fresh is the best, it is not easy to come by in some areas of the country.  I have used both fresh and frozen and have had great results equally.  So get out there and get some Mahi Mahi into your diet!

This is a recipe that I came up with on a whim; maybe just to prove you can do just about anything with this fish.  Hope to inspire you and enjoy!

HONEY MUSTARD BAKED MAHI MAHI WITH DILL
 








Preparation Time:  5 minutes                                                 
Serves: 2


Ingredients:

2 Mahi Mahi fillets                                                                    
1 tablespoon of honey
1 tablespoon of spicy brown mustard
1 tablespoon of Old Bay Seasoning
1 tablespoon of fresh dill
Olive oil
A dash of salt and pepper

Instructions:

Preheat oven to 375 degrees.  Line a flat pan (like a cookie sheet) with parchment paper and spray the parchment paper with a little cooking spray.  Wash the fish and pat dry.  Place the fish on a cutting board or plate.  Drizzle a little olive oil on each side of the fish.  Combine the honey, mustard, Old Bay, dill, salt and pepper in a small mixing bowl.  Whisk the mixture together until combined.  Spread the mixture on both sides of the fish and place the fish on the lined pan with the parchment paper.  Cook in the oven for about 15 minutes.

Food Network Baking Sheet


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