Thursday, January 14, 2010

Lemon Pepper Mahi Mahi

Lemon Pepper Mahi Mahi

served with steamed broccoli, wild rice and a salad
parchment paper
mahi mahi filet
lemon pepper seasoning
1 lemon
2 rosemary sprigs
2 tablespoons white wine
ground pepper
garlic pepper
wild rice (i used boxed organic)
your favorite salad
start cooking!
preheat oven to 425 degrees
make rice according to box instructions, but use a light butter or evoo instead of real butter for a lower cal/lower fat side dish
while rice is simmering prepare fish:
lay out parchment paper that is twice the size of your fish
cut one sprig of rosemary in half and lay on parchment paper
put mahi mahi on top of rosemary
sprinkle with lemon pepper seasoning and ground pepper
peel lemon and put a slice or two on top of fish and finish with another sprig of rosemary
now fold parchment paper over fish and start triangle folding starting at one corner and continue to other corner (or however you prefer to make your pouch) but don't seal all the way yet
when you get to the last fold pour in about 2 tablespoons of white wine and then seal the pouch.

i put this pouch inside a foil pouch as well, but it's not necessary. then put on a pan and place in oven for 15-20 minutes or longer if you have a thicker cut - the fish should be opaque and flaky when done.
while the mahi mahi is cooking, prepare your broccoli
rinse broccoli and cut to your preference
place in a skillet and sprinkle with garlic pepper, fresh ground pepper, and salt.
add in about a 1/4 cup of water and cover
turn stove on highand let water come to a boil for about 3minutes then turn off stove and let broccoli steam until ready to plate up.
while broccoli is steaming, make your favorite salad. I use field greens, tomatoes, bell peppers, chopped basil, and a pinch of asiago cheese. and a low cal/low fat ginger soy dressing.