Citrus Marinated Mahi Mahi over Warm Lentils with Almonds
Combine with toasted almonds over warm lentils for a cholesterol-lowering delicacy.
May 11, 2008 and June 22, 2008
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Preparation Time: 10 minutes
Marinating Time: 20 minutes
Cooking Time: 8 minutes
Servings: 4
Calories: 295 per serving
Percent from Fat: 11%
Cusine: American
Course: Dinner
Food as MedicineSM Ingredient: Almonds
Food as MedicineSM Tip
Almonds not only boost antioxidant defenses, but a one-ounce serving per day can lower your risk of gallstones by 25 percent.Culinary Taste Tip
Storing almonds in the freezer will preserve their taste and keep them fresh when you're ready to use them.Culinary Technique Tip
Lime juice firms the texture of the fish when you marinate longer than one hour.Ingredients
1 cup green lentils2 tablespoons teriyaki sauce, such as Soy Vay brand
2 tablespoons fresh lime juice
2 teaspoons wasabi paste
2 teaspoons minced pickled ginger plus 1 teaspoon of the ginger juice from jar
4 (5 to 6 oz.) mahi mahi fish fillets
2 tablespoons sliced unblanched almonds, toasted
2 tablespoons chopped cilantro
Crystallized ginger (optional)
Preparation
Cook lentils according to package directions. Meanwhile, for marinade, combine teriyaki sauce, lime juice, wasabi paste, ginger and ginger juice. Place fish in a plastic food storage bag. Pour marinade over fish and close bag securely turning to coat fish with marinade. Refrigerate 20 minutes.Prepare grill or preheat broiler or ridged grill pan. Remove fish from marinade and discard marinade in bag. Grill, broil or pan grill fish 3 to 4 minutes per side or until fish is opaque in center. Serve over the cooked lentils. Garnish with almonds and cilantro and, if desired, crystallized ginger.
Substitutions
Halibut fillets may replace the mahi mahi fish fillets.Tips
The twenty minute marinade gives the fish its excellent flavor. Make sure not to marinate the fish longer than 1 hour or the lime juice will begin to firm up the texture of the fish.Nutritional Analysis
Total fat (g): 3.8; Fat calories (kc): 34; Cholesterol (mg): 103; Trans fatty acids (g): 0; Saturated fat (g): 0.4; Polyunsaturated fat (g): 0.6; Monounsaturated fat (g): 1.1; Fiber (g): 7.5; Carbohydrates (g): 30; Sugar (g): 2.8; Protein (g): 37; Sodium (mg): 269; Calcium (mg) 52.Click here to receive new ChefMD® recipes via e-mail.
Comments on Citrus Marinated Mahi Mahi over Warm Lentils with Almonds
From: tstrauss
Yet another big hit from ChefMD! Thank you for this recipe!
From: mombodecker
I thought this recipe sounded fabulous, but was somewhat disappointed. I marinated the Mahi for about 40 minutes, but couldn't taste the marinade on it at all. The lentils and almonds were very good, but I added some sauteed carrots, onions & celery to make it a bit more like pilaf. At least I know it was healthy!
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