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Baked Mahi with Sweet Potatoes, Garlic and Rosemary. Perfect for the start of fall!

Posted Sep 29 2011 9:16am
A mustard story.

While in San Francisco last weekend I toured the small market at the Ferry Building and spied this mustard; Cabernet and Roasted Garlic Mustard.  Are you kidding?!  How amazing does that sound?  I bought it early in the trip and the mustard and I spent the entire day together.  I lugged that jar around while walking up the hills, down the hills, on the ferry, through Alcatraz, through wine country and made it to the airport.  I didn't want my beloved mustard to break in my bag so I kept in my purse, fully sealed and ready to go.  It is not a liquid or gel after all.

Well security begged to differ.  They x-rayed my mustard and then searched my bag.  The security person pulled it out and said I could not carry it through and proceeded to simply throw it in the garbage can, fully sealed and un-opened.  I had managed to not open it and sneak a taste with any of the crusty breads I enjoyed while I was in San Francisco. And there it ended; in the garbage. 
We got home on Saturday and Sunday rolled around; grocery shopping needed to be done.  I made a trip to Whole Foods to stock up.  With my daughter trailing behind pushing her "customer in training" cart, I happened by the mustard aisle.  To my pure delight, there it was! My mustard!  Like it had been waiting here for me the whole time.  I texted my husband right away. 
Guess what?!  Whole Foods has my mustard! I let my daughter put it in her cart, bought us all some fresh fish and made this recipe that is just perfect for fall.  Sweet potatoes and caramel-y onion, fresh aromatic rosemary from my garden, savory mustard and crunchy panko.  All three of us enjoyed this dish.  (This is VERY rare.) I loved that it had a simple ingredient list and was so easy to prepare.  My three year old daughter helped me make every part of this recipe. 

As for the mustard....I swear I could eat it with a spoon.  That sweet roasted garlic and hint of cabernet brings back memories of wine country.  If you can find this it is well worth it.
Mustard Baked Mahi with Sweet Potatoes, Garlic and RosemaryInspired by Angelas Italian Organic Oregano Serves 2 Printable Recipe

1 Tbsp olive oil
1 organic sweet potato, chopped into cubes
1 large yellow onion, peeled and chopped
1 clove garlic, peeled
2 sprigs fresh rosemary
2 fresh mahi fillets (about 4 oz each) (For vegans simply sub two slices of tofu here.)
1 Tbsp whole grain mustard, I used Vineyard Pantry Cabernet and Roasted Garlic Mustard
2 Tbsp panko
Salt and Pepper, to taste


1. Preheat oven to 400F.  Spray a baking pan with cooking spray that is large enough to spread the potatoes and fish in one layer.

2. Add the potato, onions, and the leaves from one sprig of rosemary to a medium bowl. Pour 1/2 Tbsp of olive oil and sprinkle with salt and pepper; toss well.  Pour into baking dish in single layer and bake 15 minutes.  Toss and bake an additional 10 minutes.  If you prefer a bit of caramelization, turn the broiler for 2 to 3 minutes to brown.

3. Meanwhile add the mahi to the bowl the potatoes were in; top with 1/2 tbsp olive oil, 1 tbsp mustard, leaves from second rosemary sprig, salt and pepper; coat all sides with mixture and let marinate as the potatoes cook.

4. Remove potato mixture from oven and push to the sides. Place fish in center, top with panko, spray with cooking spray.  Bake 10 to 20 minutes or until cooked through (center should be 145F).

Nutrition Facts

2 Servings
Amount Per Serving

Calories 397.9
Total Fat 8.7 g
Saturated Fat 1.0 g
Polyunsaturated Fat 0.6 g
Monounsaturated Fat 5.0 g
Cholesterol 106.7 mg
Sodium 509.8 mg
Potassium 537.0 mg
Total Carbohydrate 47.1 g
Dietary Fiber 5.5 g
Sugars 4.8 g
Protein 32.0 g

Vitamin A 0.5 %
Vitamin B-12 0.0 %
Vitamin B-6 8.0 %
Vitamin C 10.1 %
Vitamin D 0.0 %
Vitamin E 4.6 %
Calcium 2.7 %
Copper 2.9 %
Folate 2.9 %
Iron 15.2 %
Magnesium 2.0 %
Manganese 10.5 %
Niacin 0.7 %
Pantothenic Acid 1.1 %
Phosphorus 3.0 %
Riboflavin 1.2 %
Selenium 2.0 %
Thiamin 2.6 %
Zinc 1.4 %

*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
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