Tuesday, April 12, 2011

Crab topped Mahi Mahi

Now that the warm weather and sunshine seems to have set in, all I can think about is going to the beach. Of course there is the sound of waves crashing, beautiful ocean views, sand between your toes, and sun-kissed skin. But even if none of those things existed, I think the fresh seafood is enough to leave me longing for a vacation on the coast. Since I don't have a trip planned within in the next few months, I decided that I could still re-create the cuisine. Mahi mahi is one of my favorite types of fish because it so light and flaky. It pairs great with any lemon butter sauce and, of course, crab meat. I found a recipe that made my mouth water and adapted it to meet my nutrition standards. The end result was every bit as amazing as a meal at the beach. The fish had the perfect texture, which was complemented with a lump crab topping, and finished with a lemon wine sauce. Not only is the flavor to die for, but this is a great recipe for anyone searching for a high protein, low carb entree. With my substitutions, you can feel like you are indulging for a little over 200 calories. 


Crab topped Mahi Mahi
adapted from Cake, Batter, and Bowl
serves 4

Ingredients
4 (4 oz) Mahi Mahi filets (or any other white fish)
8 oz. lump crab meat
1/3 cup panko breadcrumbs
1 large shallot, chopped
1 garlic clove, minced
1 tbsp fat-free mayonnaise
2 tbsp egg beaters
1/4 tsp salt

lemon sauce
1/2 cup white wine
1/4 cup freshly squeezed lemon juice
1 tbsp light butter
1 tbsp all purpose flour
1/2 tbsp honey
2 tbsp fat-free milk
1/8 tsp salt
  1. Preheat oven to 350 degrees. Prepare a baking sheet with cooking spray.
  2. In a medium bowl, combine crab meat, bread crumbs, shallot, garlic, mayonnaise, egg beaters, and 1/8 tsp salt. Mix well.
  3. Sprinkle mahi filets with remaining salt on both sides and place on baking sheet. Evenly top filets with crab mixture. Bake for 25 minutes or until fish is cooked through (center should be 145 degrees). 
  4. Turn broiler on and broil for 1 minute until crab topping is golden brown. 
  5. Meanwhile, make prepare lemon sauce by placing wine and lemon juice in a small sauce pan. Heat for 6-8 minutes over medium.
  6. Place butter in a separate sauce pan and melt over medium heat. Whisk in flour until smooth. Then add wine and lemon mixture and honey.
  7. Mix until slightly thickened. Remove from heat and stir in milk and salt. Drizzle over cooked filets (You will have extra sauce).
Nutrition: 228 calories, 13g carbohydrate, 33g protein, 2g fat, 0g fiber
weight watchers points: 5
weight watchers plus points: 5
Photobucket

0 comments:

Related Posts Plugin for WordPress, Blogger...

About Lauren

Photobucket

Nutrition student with a passion for giving yummy recipes a healthy make-over. Future RD on a constant search for the best food finds. And new blogger trying to relay my tasty ideas to everyone else.

Contact Me

Please feel free to email me with any questions, suggestions, or comments at lamandle88@gmail.com. I would love to hear from you.

Check out my new blog

Labels

Blog Design By

Photobucket

Get Connected

Powered by Blogger.

Followers

There was an error in this gadget