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dietary

Carb Safe
≤ 30g
Low Carb
≤ 15g
Very Low Carb
≤ 3g
Low Cholesterol
≤ 60mg (main dish)
≤ 20mg (all others)
Low Calorie
≤ 360 calories (main dish)
≤ 120 calories (all others)
Low Saturated Fat
≤ 3g (main dish)
≤ 1g (all others)

total time

≤ 10 minutes ≤ 20 minutes ≤ 30 minutes

Difficulty

Easy Intermediate Difficult

Seared Mahi Mahi with Wilted Spinach
 
Source: dLife

Sweet and spicy fish served with spinach and red peppers.

Rating:
Prep Time: 20 minutes
Cook Time: 15 minutes
Difficulty: EASY

Nutrition Facts

Makes 4 servings
Amount Per Serving
Calories 213.7
Total Carbs 8.3 g
Dietary Fiber 2.3 g
Sugars 3.5 g
Total Fat 8.8 g
Saturated Fat 1.3 g
Unsaturated Fat 7.5 g
Potassium 1,052 mg
Protein 24.8 g
Sodium 408.6 mg
Dietary Exchanges
1 1/2 Fat, 1 Vegetable, 3 Very Lean Meat
See the Detailed Nutritional Analysis
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Servings
Ingredients
4 cup fresh baby spinach , chopped
1 medium onions , cut into thin wedges
1 tsp olive oil
0.25 cup Relish, jalapeno (or red jalapeno jelly)
1 small red bell peppers , cut into thin strips (or yellow)
1 lb mahi mahi fillets , 3/4 to 1 inch thick (or cod)
0.25 tsp salt
0.25 tsp black pepper
2 tbsp olive oil
1 tbsp balsamic vinegar


Directions
1 Place baby spinach in a large bowl and set aside.
2 In a large skillet cook onion in the 1 teaspoon oil over medium heat until tender and slightly golden, stirring occasionally. Stir in 1 tablespoon of the jalapeno relish.
3 Add sweet pepper; cook and stir for 1 minute more. Remove from heat.
4 Stir onion mixture into spinach, cover and set aside. Wipe skillet clean.
5 Meanwhile, rinse fish, pat dry with paper towels. Cut fish into 4 serving size pieces.
6 Sprinkle fish with the salt and pepper. In the same large skillet heat 2 tablespoons oil over medium high heat.
7 Add fish and cook for 2 minutes on each side to sear. Reduce heat to medium, cook about 5 minutes more or until fish flakes easily when tested with a fork.
8 Transfer fish to a serving platter, cover and keep warm.
9 Add the remaining 3 tablespoons jalapeno relish to skillet. Cook and stir until melted, spoon over fish.
10 Toss spinach mixture with vinegar. Serve spinach mixture with fish.


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