Baking these nut-crusted fillets in the upper third of the oven lets them brown nicely without the addition of oil. Serve with a side of Cherry Tomatoes.
Ingredients:
¼ cup fresh whole-grain bread crumbs
3 tablespoons macadamia nuts, finely chopped
1 tablespoon finely chopped fresh flat-leaf (Italian) parsley
½ teaspoon grated lemon zest
½ teaspoon salt
¼ cup nonfat milk
4 mahi-mahi fillets, each 5 oz and about 1” thick
¼ teaspoon freshly ground pepper
Directions:
1. Place a rack in the upper third of the oven and preheat to 450ºF. Place a small wire rack in a shallow nonstick baking pan.
2. On a plate, stir together the bread crumbs, nuts, parsley, lemon zest and ¼ teaspoon of the salt. Pour the milk into a shallow dish. Dip each fillet in the milk and then dredge in the nut mixture, coating completely and pressing lightly so the mixture adheres well.
3. Place the fillets on the rack in the baking pan, making sure that they do not touch. Sprinkle evenly with the remaining ¼ teaspoon salt and the pepper.
4. Bake until the fish is opaque throughout when tested with the tip of a knife and the crust is golden brown, 10-12 minutes. Transfer to warmed individual plates and serve immediately.
Nutrition data: 180 calories; protein 28g; fat 6g (1g saturated); cholesterol 140mg; sodium 462mg; fiber 1g.
Kaye’s note: Make certain to finely grind the nuts. If you have a poor tolerance for nuts substitute 3 tablespoons grated parmesan cheese for the 3 tablespoons of nuts which will produce a flavorful coating for the fish.
