Potato Wrapped Mahi-Mahi

potato wrapped mahi mahi

Nutrition Facts

Serving Size: 1

Calories: 141 • Total Fat: 5g • Total Carbohydrate: 9g (Fiber: 2g • Sugars: 1g) • Protein: 14g (Vitamin C: 19% • Iron: 10%)

Nutritional Highlights

Low Calorie • High Protein • High in “Good” Fats • Low Sugar • Gluten-Free • Dairy Free • Good for Immunity

This recipe is a good source of protein and fat and a moderate source of carbohydrates. Serve it with a 1/2 serving of additional carbohydrates to keep it balanced and stabilize your blood sugar.

Not appropriate for Dysphagia Level 1, 2, or 3 due to potato crust.


 Potato wrapped mahi-mahi

Servings: 2

INGREDIENTS
  • 2 mahi mahi fillets (or other whitefish), 4 oz each
  • 1 russet potato
  • 2 tsp olive oil, divided
  • 1/4 cup low sodium vegetable broth, divided into 2 tbsp
  • salt and pepper
  • garlic powder
  • fresh parsley for garnish (optional)
METHOD
  1. Cut potato in half widthwise. Using a mandolin or very sharp knife, slice one half of the potato into paper-thin rounds (so thin that they are almost transparent). *Note: You will only use 1/2 of the potato for this recipe so save remaining half for another use.*
  2. Place 2 pieces of parchment paper on a flat surface. Make a rectangle with potato rounds on each piece of parchment by layering and overlapping rounds (creating a grid pattern) until rectangles are just wider and longer than your pieces of fish. Mine were about 5″x7″
  3. Place each piece of fish in the middle of the potato rectangles. Season with salt, pepper, and garlic powder.
  4. Using the parchment paper, lift one side over the fish and press firmly to adhere potatoes. Repeat with the other side.
  5. Heat 1 tsp of oil and 2 tbsp of broth in a non-stick skillet over medium-high heat. When pan is hot, remove one piece of fish from its parchment paper and sear for 4 minutes. Flip fish and sear for additional 4 minutes.
  6. Remove from skillet, add remaining 2 tbsp of broth and sear the second piece of fish.
  7. Garnish with fresh parsley and serve with a side of steamed spinach if desired.
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