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Crispy Mahi Mahi over Sauteed Vegetables
Source: dLife

A crispy fish filet without the added fat of frying, served over provencal style vegetables.

Rating:
Prep Time: 20 minutes
Cook Time: 20 minutes
Difficulty: Easy

Nutrition Facts

Makes 2 servings
Amount Per Serving
Calories 576.2
Total Carbs 73.9 g
Dietary Fiber 26.3 g
Sugars 35.7 g
Total Fat 13.1 g
Saturated Fat 2.0 g
Unsaturated Fat 2.0 g
Potassium 0.0 mg
Protein 50.6 g
Sodium 379.2 mg
Dietary Exchanges
2 Fat , 12 Vegetables , 1/2 Starch , 5 Lean Meat
See the Detailed Nutritional Analysis
Note: One or more ingredients from this recipe are not included in the nutritional analysis above. Either the ingredient is missing from our database or is listed as "optional" in the recipe.
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Servings
Ingredients

12 oz  mahi mahi fillets
2 tbsp  Cornmeal, yellow, whole grain, course grind
1 pinch  salt and pepper
2 tsp  olive oil
6 oz  whole eggplant
6 oz  medium zucchini
0 1/2 cup  red onion, sliced
2 each  medium garlic cloves
2 cup  unsalted tomato paste
0 1/2 cup  cold water
2 tsp  olive oil
1 pinch  black pepper
Directions
  1. Rinse fish fillet and pat dry. Season polenta with salt and pepper to taste. Dip fish into polenta, making sure both sides are well coated. Heat olive oil in a medium-sized skillet on medium-high heat. Add fish and saute for 5 minutes. Turn and saute another 5 minutes for a 1-inch thick fillet.
  2. Meanwhile, heat olive oil in a medium size pan. Add onion and garlic, salt and pepper and saute for 3 minutes. Add eggplant and zucchini and continue sauteeing for another 3 minutes. Stir in tomato sauce, and water and bring to a simmer over medium-high heat. Lower heat and cover. Simmer for 15 minutes. Vegetables should be cooked through but a little firm.
  3. Spoon vegetables over fish and serve.

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