Recipes

Mahi-mahi makes quick entree on a busy day

When fish is really fresh, it needs only a few minutes to cook. Add fresh herbs and you have a delicious meal.

Herb-crusted mahi-mahi

Serves 2

Recipe and the one below from “Mix ‘n’ Match Meals in Minutes for People with Diabetes.”

INGREDIENTS

Olive oil spray

3/4 pound mahi-mahi fillets (or any non-oily fish)

2 teaspoons olive oil

2 tablespoons pine nuts

1/4 cup chopped fresh parsley

Salt and ground black pepper

INSTRUCTIONS

Preheat broiler, line a baking sheet with foil and spray with olive oilspray. Place fish on sheet; spray it with olive oil spray. Place sheet under broiler about 3 to 4 inches from heat. Broil 10 minutes for a 1-inch- thick piece. Heat olive oil in a skillet over medium; add pine nuts. Sauté 1 minute or until they start to turn golden. Remove from heat and toss with parsley. Divide fish between two dinner plates; salt and pepper to taste. Top with nuts, herbs.

Per serving: 247 calories, 11 g fat (2 g sat.), 131 mg chol., 36 g protein, 2 g carb., 1 g fiber, 0 g sugars, 162 mg sodium.

Vegetable rice

INGREDIENTS

1 1/2 cups water

1/2 cup quick-cooking 30 minute brown rice

1/2 pound broccoli florets

Salt and freshly ground black pepper

1/2 cup non-fat plain yogurt

INSTRUCTIONS

Place water in a medium saucepan over high heat. Add rice and bring to a boil. Reduce heat to medium; cover. Simmer 25 minutes. Add broccoli; continue to cook, covered, 5 minutes. All of the water should be absorbed and the rice cooked through. Add salt and pepper to taste and add yogurt. Toss well.

Per serving: 212 calories, 2 g fat (0 g sat.), 1 mg chol.; 9 g protein, 41 g carb.; 2 g fiber, 5 g sugars, 62 mg sodium.

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