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Photo: Photo: Randy Mayor; Styling: Rose Nguyen Photo by: Photo: Photo: Randy Mayor; Styling: Rose Nguyen

Greek Mahimahi

Serve a delicious fish dinner that takes just 15 minutes to prepare and has under 250 calories per serving.

Cooking Light SEPTEMBER 2009

  • Yield: 4 servings (serving size: 1 fillet and 3/4 cup salad)

Ingredients

  • 4 (6-ounce) mahimahi or other firm white fish fillets (about 1 inch thick), skinned
  • 1 teaspoon black pepper, divided
  • 1/2 teaspoon salt, divided
  • Cooking spray
  • 2 cups tomato wedges
  • 1/4 cup thinly vertically sliced red onion
  • 3 tablespoons halved pitted kalamata olives
  • 2 tablespoons chopped fresh parsley
  • 1 tablespoon red wine vinegar
  • 2 teaspoons extra-virgin olive oil
  • 1 teaspoon chopped fresh oregano

Preparation

1. Heat a nonstick skillet over medium-high heat. Sprinkle fish with 1/2 teaspoon pepper and 1/4 teaspoon salt. Place fish in lightly sprayed pan; cook 4 minutes on each side or until fish flakes when tested with a fork or until desired degree of doneness. Remove fish from pan; let stand 3 minutes.

2. While fish cooks, combine remaining 1/2 teaspoon pepper, remaining 1/4 teaspoon salt, tomato, and remaining ingredients, tossing well. Serve salad with fish.

Nutritional Information

Amount per serving
  • Calories: 213
  • Fat: 6.6g
  • Saturated fat: 1g
  • Monounsaturated fat: 4.1g
  • Polyunsaturated fat: 0.9g
  • Protein: 31.5g
  • Carbohydrate: 5.9g
  • Fiber: 1.6g
  • Cholesterol: 120mg
  • Iron: 2.4mg
  • Sodium: 692mg
  • Calcium: 46mg
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Greek Mahimahi recipe

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