
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:
- 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.
- 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.
- 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.
- 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!
