Tag Archives: Fish and Seafood

Chili and Soy Glazed Mahi Mahi

29 Apr

Ingredients:

– 2 tablespoons honey
– 3 tablespoons soy sauce
– 3 tablespoons balsamic vinegar
– 1 teaspoon grated fresh or minced ginger root
– 1 tablespoon of mincede garlic
– 1 teaspoon olive oil
– 4 (4 ounce) mahi mahi fillets
– Salt and pepper to taste

Direction:

1. In a dish, just large enough for your filets, stir together all ingredients listed above “mahi mahi.”

2. Salt and pepper your mahi fillets, and place them into the dish. Cover, and refrigerate 30 minutes.

3. Heat your grill to medium heat, and grill the fish on each side for about 4-5 min, until fish is cooked through and flaky.

4. In a separate, small pan, heat remaining marinade through until it thickens into a glaze. Divide sauce evenly to top each fish fillet.

Editors Note: You can use 1 tablespoon of extra virgin olive oil to cook these fillets in a skillet if you prefer. Add 30 Calories per fillet.

4 Servings= 158 Calories per serving

appx 4 weight watchers pp per serving

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Parmesan Tilapia

10 Jan

Ingredients:
– 4 tilapia fillets (3-4 oz each)
– 1/3 cup Shredded parmesan cheese*
– 1/3 cup grated parmesan cheese*
– 1 tsp itlalian herbs
– 1/2 tsp black pepper
– 1/2 tsp crushed red pepper flakes
– salt to taste

* I chose to use a mix of both parmesan cheeses (the shredded kind and the powdery kind) because I have them both on hand, and I like the combination of textures in this. You could sub 2/3 of a cup of whatever you have on hand, if you don’t want to purchase both types.

Directions:

1. Mix cheeses, Italian herbs, salt, pepper, and red peppers in a shallow dish.
2. Lightly press each fillet into the mixture, on both sides. Press just hard enough to make it stick to the fish, which should be slightly wet.
3. Line your fillets in a 9×13 pan, sprayed with nonstick spray.
4. Bake at 425 for 12-15 minutes, until done.

Cooks Confession: I hate the smell of fresh fish cooking in my house. I just can’t do it. So, I prefer to use frozen tilapia fillets, which I believe turned out pretty awesome, and were much less expensive. If you go this route, thaw the fillets before cooking. I also regularly use frozen mahi mahi fillets, which are also good. check out my blackened mahi recipe here.

4 Servings. 1 Serving= 150 Calories

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