Serving Size: 1
Calories: 141 • Total Fat: 5g • Total Carbohydrate: 9g (Fiber: 2g • Sugars: 1g) • Protein: 14g (Vitamin C: 19% • Iron: 10%)
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
- 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)
- 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.*
- 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″
- Place each piece of fish in the middle of the potato rectangles. Season with salt, pepper, and garlic powder.
- Using the parchment paper, lift one side over the fish and press firmly to adhere potatoes. Repeat with the other side.
- 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.
- Remove from skillet, add remaining 2 tbsp of broth and sear the second piece of fish.
- Garnish with fresh parsley and serve with a side of steamed spinach if desired.