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Mahi-Mahi with Tomatoes, Capers & Olives

Posted Jul 31 2009 11:17am

Would you like to boost your energy levels and improve your immune system? Then get more ocean fish vitamin B6 in your diet. This nutrient is essential for producing hemoglobin, the compound in red blood cells which carries oxygen to the tissues of your body. It also supports the creation of lymphocytes  — the white blood cells that are vital to your body’s immunity. 1

And each serving of this Mediterranean-inspired mahi dish provides 44% of your recommended daily allowance of B6.

Time To Table: 30 minutes
Serves: 4

Benefits: Gluten Free, Low Carb
Excellent Source of: Iron, Potassium, Protein, Selenium, Vitamin B6, Vitamin C, Niacin, EPA/DHA Omega-3
Good Source of: Magnesium, Vitamin A, Vitamin B12, Riboflavin

Ingredients
24 ounces wild-caught mahi mahi
1 Tbsp organic, cold-pressed avocado oil
1 cup organic white wine
16 small organic Kalamata olives, quartered
1 tsp organic orange zest
1 16-oz can organic tomatoes in juice
1 cup chopped organic onion
2 tsp fresh organic oregano, chopped

Preparation
Heat oil in large “safe” skillet over medium-high heat. Add onion. Sauté until translucent, about 2 minutes. Add wine. Boil until reduced to 3/4 cup, about 3 minutes. Add tomatoes with juice; bring to boil. Sprinkle fish with salt and pepper. Add fish to skillet atop tomato mixture, reduce heat to low, cover, and simmer until fish is cooked through, about 9 minutes. Using slotted metal spatula, transfer fish to plate and tent with foil to keep warm.

Mix olives, 2 teaspoons oregano, and orange peel into sauce in skillet. Increase heat to high and boil until reduced and thickened, about 5 minutes. Place 1 fish fillet on each of 4 plates. Pour over and around fish, sprinkle with remaining 1 teaspoon oregano, and serve.

Nutrition Information:
248 Calories, 6 g Total Fat, 1 g Saturated fat, 0 g Trans Fat, 4 g Monounsaturated fat, 1 g Polyunsaturated fat, 123 mg Cholesterol, 418 mg Sodium, 10 g Carbohydrate, 3 g Fiber, 5 g Sugars, 33 g Protein

Reference

  1. Meydani SN, et al. Am J Clin Nutr. 199;53(5):1275-1280.

[ Ed. Note: Kelley Herring is the founder of Healing Gourmet – the world's leading website on the power of foods to promote health and protect against disease. Her latest work is a revolutionary health transformation program called, Your Plate, Your Fate. In this 7-part program you'll learn how to protect your health and optimize your weight by maximizing the nutrients in your food.  Learn more here.]

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