Blackened Mahi Mahi with Lemon Butter Rice and Zucchini

Blackened Mahi Mahi with Lemon Butter Rice and Zucchini

Ingredients:

  • 1 cup basmati rice
  • 2 mahi mahi filets
  • 1 zucchini, sliced
  • 1 lemon (zest and juice)
  • 2 tablespoons butter
  • 2 cloves garlic, minced
  • Salt and pepper to taste
  • Old Bay seasoning
  • Chef Paul Blackened Redfish seasoning
  • 1 Teaspoon of Parsley 

Instructions:

  1. Prepare the Rice:
    • Rinse the basmati rice under cold water until the water runs clear.
    • In a pot, add 2 cups of water, a pinch of salt, and the rinsed rice. Bring to a boil.
    • Once boiling, reduce heat to low, cover, and simmer for about 15 minutes or until the rice is tender and the water is absorbed.
    • Fluff the rice with a fork and stir in the lemon zest, half of the lemon juice, and 1 tablespoon of butter. Sprinkle with parsley. Set aside.
  2. Cook the Mahi Mahi:
    • Pat the mahi mahi fillets dry with paper towels.
    • Season both sides of the fillets generously with Old Bay seasoning and Chef Paul Blackened Redfish seasoning.
    • Heat 1 tablespoon of butter in a large skillet over medium-high heat.
    • Add the fillets to the skillet and cook for about 3-4 minutes per side, or until the fish is opaque and flakes easily with a fork. Remove from the skillet and set aside.
  3. Sauté the Zucchini:
    • In the same skillet, add a bit more butter if needed and the minced garlic. Sauté for about 1 minute until fragrant.
    • Add the sliced zucchini to the skillet. Season with salt and pepper.
    • Cook for about 5-7 minutes, stirring occasionally, until the zucchini is tender and slightly golden.
  4. Assemble and Serve:
    • Plate a serving of lemon butter rice.
    • Top with a mahi mahi fillet.
    • Add a side of sautéed zucchini.
    • Drizzle the remaining lemon juice over the dish for a fresh burst of flavor.

Estimated Nutritional Information (per serving):

  • Calories: 510

  • Total Fat: 18g

    • Saturated Fat: 8g

  • Cholesterol: 95mg

  • Sodium: 670mg

  • Total Carbohydrates: 55g

    • Dietary Fiber: 2g

    • Sugars: 1g

  • Protein: 34g

Notes:

  • This is an estimate and may vary depending on the exact brands and measurements used.

  • Adjust seasoning and portion sizes to fit dietary needs and preferences.

This recipe offers a balanced meal with a good mix of protein, carbohydrates, and fats, while also being flavorful and nutritious.

Enjoy your delicious healthy meal!

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