Tuesday, January 11, 2011

Mahi-Mahi with Raw Kale Salad

Florida mahi-mahi, aka dolphin fish, is a clean tasting, firm white fish that is usually fresh and reliable buy from the grocery. I made a blackened style seasoning and coated the fish with it. I served it with some kale salad which has the highest vitamin and mineral content of any vegetable. Check out the link for more info. This meal cost $15 takes about 30 minutes to make and feeds 1.

Pan Seared Blackened Mahi-Mahi
2 oz vegetable oil
10oz Mahi-Mahi filet
1 teaspoon paprika
1 teaspoon black pepper
1 teaspoon kosher salt
1/2 teaspoon cumin
1/2 teaspoon chili powder
1/2 teaspoon dry thyme
1/2 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon coriander
1/4 teaspoon cayenne pepper
1/4 chipotle pepper
1/4 sliced red onion
1 bunch of parsley

Preheat the oven to 350 degrees. Turn a medium sautee pan to medium high heat and add the oil. Mix the seasoning together and coat the fish on each side. I like the taste of the fish so I didn't completely coat fish but you certainly can if you wish. Once the pan is very hot place the fish in and let it cook for 3 to 4 minutes or until golden. Now flip the fish and let cook for 3 more minutes. Then add the red onions and parsley and place the fish on top of the onions and parsley. I do this to impart some flavor and to keep the fish from over cooking on one side in the oven. Now place the whole pan in the oven and let it cook for 10 minutes. Remove from the oven and put it on the plate with the kale salad.

Raw Kale Salad
3 large organic Kale leaves, destemmd and leaves chopped
1 lemon, juiced
1/4 red onion, thin sliced
3 teaspoons extra virgin olive oil
salt and pepper to taste

Mix lemon juice and oil with salt and pepper. Add red onion and lemon juice and toss well. Do this first and let it sit for at least 20 minutes while you prepare the fish. this will soften up the kale and make it much more palatable. Strain out the lemon juice and serve on the plate.

This was a really healthy lunch after a long workout and right before work. It is loaded with omega 3's, vitamins, minerals and protein. All part of a healthy diet and a step on the road to being in the best shape of my life. Enjoy!

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