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I bought the frozen wild caught Mahi Mahi fillets at Sam's. Decided to roast some veggies, bake the fish on the same pan and serve over brown rice with gravy. Gravy in my old neighborhood stands for any type of complementary sauce. Mopping the gravy with our favorite crusty Italian bread is a must after we finish eating. I incorporate the leftover veggies into the next meal. Double the gravy if serving more than three Mahi Mahi fillets. Gravy never goes to waste in our house.
Adesso, mangia il piatto di pesce e godere.
Ingredientes
- Three (or however many you need) Mahi Mahi fillets
- Medium crown of broccoli
- Medium head of cauliflower
- Smart Balance Light with Flaxseed Oil (3 tbs) - this product is GF, Non-Dairy and Vegan per the label
- 2-3 tsp fresh lemon juice
- 1.5 tbs Italian style herbs (We buy the organic blend from our local farmer's co-op and extra expense is worthwhile.)
- Two medium size cloves of garlic
- 1 cup dry brown rice
- 3 tbs extra virgin olive oil
- Favorite crusty bread and a bottle of wine.
Direcciones
- Defrost the fish fillets in the fridge or microwave
- Put the cup of dry brown rice into a pot and add two cups of water. Bring to boil and then simmer until rice is cooked. Cover when done and move onto hot plate on counter.
- Wash and cut the broccoli crown into broccoli stalks.
- Wash and cut the cauliflower into medium size florets.
- Pre-heat oven to 400
- Place veggies onto rimmed baking pan and spread out.
- While oven is heating, in an appropriate mixing bowl, add the 3 tbs of Smart Balance spread, 3 tbs olive oil, 2-3 tsp fresh lemon juice, and then squeeze/press the garlic into the mix. Then add the herbs. You can dice the garlic if pressed garlic is too strong for you. Pour the mix into a small pot.
- Place the gravy pot on your simmer burner and cook until butter melts, stirring along the way. Once well melded, put cover on and turn flame to lowest temp to keep warm.
- Once oven reaches temperature, place the baking pan with veggies on middle rack.
- At the 15 minute mark, turn over the veggies and place the fish fillets atop the veggies, in the center of the pan.
- Fish should flake and be ready about the 25 minute mark, but keep an eye on it. Oven efficiency and altitudes differ.
- Plate the cooked rice first followed by the roasted veggies and the baked Mahi Mahi. Finish off with the gravy.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 164g | |
| Recipe makes 3 servings | |
| Calories 377 | |
| Calories from Fat 137 | 36% |
| Total Fat 15.63g | 20% |
| Saturated Fat 2.3g | 9% |
| Trans Fat 0.0g | |
| Cholesterol 0mg | 0% |
| Sodium 61mg | 3% |
| Potassium 401mg | 11% |
| Total Carbs 53.6g | 14% |
| Dietary Fiber 4.3g | 14% |
| Sugars 3.12g | 2% |
| Protein 6.63g | 11% |
