Potato-Horseradish-Crusted Mahi-Mahi

Potato-Horseradish-Crusted Mahi-Mahi

Simple yet special enough to serve for company - even when you're in a hurry. Make it a Meal: Serve with steamed carrots tossed with dill and green beans.

From EatingWell: October/November 2006
Yield: 4 servings
Active Time: 25
Total Time: 25

Ingredients

  1. 1 cup precooked shredded potatoes, (see Note)
  2. 1 shallot, finely chopped
  3. 1 tablespoon prepared horseradish
  4. 1 teaspoon Dijon mustard
  5. 1/2 teaspoon garlic salt
  6. 1/4 teaspoon freshly ground pepper
  7. 1 1/4 pounds mahi-mahi, skin removed, cut into 4 portions
  8. 4 teaspoons reduced-fat mayonnaise
  9. 1 tablespoon canola oil
  10. 1 lemon, quartered

Preparation

  1. Combine potatoes, shallot, horseradish, mustard, garlic salt and pepper in a medium bowl. Spread each portion of fish with 1 teaspoon mayonnaise, then top with one-fourth of the potato mixture, pressing the mixture onto the fish.
  2. Heat oil in a large nonstick skillet over medium-high heat. Carefully place the fish in the pan potato-side down and cook until crispy and browned, 4 to 5 minutes. Gently turn the fish over, reduce the heat to medium and continue cooking until the fish flakes easily with a fork, 4 to 5 minutes more. Serve with lemon wedges.

Tips & Notes

  • Note: Look for precooked shredded potatoes in the refrigerated section of the produce department--near other fresh prepared vegetables.

Nutrition

Nutrition Per Serving: 205 calories; 6 g fat (1 g sat, 3 g mono); 105 mg cholesterol; 9 g carbohydrates; 27 g protein; 1 g fiber; 311 mg sodium; 623 mg potassium.

Nutrition Bonus: Selenium (74% daily value), Potassium (18% dv).

1/2 Carbohydrate Serving

Exchanges: 1/2 starch, 4 very lean meat