Mahi-mahi with macadamia nut crust
Dietitian's tip: Baking these nut-crusted fillets in the upper third of the oven lets them brown nicely without the addition of oil.
SERVES 4
Ingredients
1/4 cup fresh whole-grain bread crumbs
3 tablespoons macadamia nuts, finely chopped
1 tablespoon finely chopped fresh flat-leaf (Italian) parsley
1/2 teaspoon grated lemon zest
1/2 teaspoon salt
1/4 cup fat-free milk
4 mahi-mahi fillets, each 5 ounces and about 1-inch thick
1/4 teaspoon freshly ground black pepper
Directions
Place a rack in the upper third of the oven and preheat to450 F. Place a small wire rack in a shallow nonstick baking pan.
On a plate, stir together the bread crumbs, nuts, parsley, lemon zest and 1/4 teaspoon of the salt. Pour the milk into a shallow dish. Dip each fillet in the milk and then dredge in the nut mixture, coating completely and pressing lightly so the mixture adheres well.
Place the fillets on the rack in the baking pan, making sure that they don't touch. Sprinkle evenly with the remaining 1/4 teaspoon salt and the pepper.
Bake until the fish is opaque throughout when tested with the tip of a knife and the crust is golden brown, 10 to 12 minutes. Transfer to warmed individual plates and serve immediately.
Nutritional Analysis(per serving)Serving size: 1 fillet
Calories 180 Monounsaturated fat 4 g
Protein 28 g Cholesterol 104 mg
Carbohydrate 3 g Sodium 462 mg
Total fat 6 g Fiber 1 g
Saturated fat 1 g
MAYO CLINIC HEALTHY WEIGHT PYRAMID SERVINGS
Carbohydrates 1
Protein and dairy 1 1/2
Your healthy weight pyramid: A tool for weight loss
A sample menu using the Mayo Clinic Healthy Weight Pyramid
DIABETES MEAL PLAN EXCHANGES
Meat and meat substitutes 4
Fats 1
Your diabetes meal plan: Exchange lists
DASH EATING PLAN SERVINGS
Meats, poultry and fish 1 1/2
Nuts, seeds and dry beans 1
http://www.mayoclinic.com/health/hea...ecipes/NU00323
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