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Nutritional Info
  • Servings Per Recipe: 2
  • Amount Per Serving
  • Calories: 314.4
  • Total Fat: 14.8 g
  • Cholesterol: 143.2 mg
  • Sodium: 401.1 mg
  • Total Carbs: 6.5 g
  • Dietary Fiber: 0.3 g
  • Protein: 39.3 g

View full nutritional breakdown of Baked Mahi Mahi calories by ingredient
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Baked Mahi Mahi

Submitted by: BRENVEST

Introduction

Lightly breaded, started on stove top and finished in oven Lightly breaded, started on stove top and finished in oven
Number of Servings: 2

Ingredients

    Mahi Mahi - 10 oz (patted dry)
    Rub fillets with Olive oil
    Cajun spice - use as much or as little as you like
    1/4 cup parmesean cheese (grated)
    1/4 cup panko bread crumbs
    1 tablespoon olive oil to brown fillets

Directions

Preheat oven at Low Broil

Pat dry fish fillets - rub a little olive oil on each side .

Sprinkle cajun spices, as much or as little as you like.

Combine bread crumbs (Panko are best for crispness) with Parmesean cheese and sprinkle on fillets.

Heat cast iron skillet or non coated fry pan on med hi heat
once hot, add olive oil and place fillets.

Cook fillets 5 minutes on each side.

Then place in preheated oven on Low Broil untill crisps up a bit.

Serves 2 - served with 1/2 cup whole wheat pasta tossed with sauted onions, parsley, and tomatoes.

Number of Servings: 2

Recipe submitted by SparkPeople user BRENVEST.





TAGS:  Fish | Dinner | Fish Dinner |

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