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Seared Mahi Mahi and Wilted Spinach - 18g Carbs, 2g Fiber
 
   
From: dLife
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This was great! I added some mushrooms with the saut�ed onion
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Seared Mahi Mahi And Wilted [[spinach]] - 18g Carbs, 2g Fiber
to the spinach mixture and it added that little bit extra to
+
push it over the top for me. Thanks for a great dinner!
+
Difficulty: easy
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From: Dlife
Prep Time: 20 minutes
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Cook Time: 15 minutes
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This Was Great! i Added Some [[Mushrooms]] With The Saut?ed OnionTo The [[spinach]] Mixture And it Added That Little Bit Extra toPush it Over The Top For Me. Thanks For a Great Dinner!Difficulty: Easy
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  +
Prep Time: 20 Minutes
  +
  +
Cook Time: 15 Minutes
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Servings: 4
 
Servings: 4
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Carb Safe: Yes
 
Carb Safe: Yes
   
4 cups chopped baby spinach
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*4 Cups Chopped Baby [[spinach]]
1 medium onion, cut into thin wedges
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*1 Medium [[Onion]], Cut Into Thin Wedges
1 tsp olive oil or cooking oil
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*1 Tsp [[olive oil]] or Cooking [[oil]]
1/4 cup red jalapeno paper jelly
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*1/4 Cup Red Jalapeno Paper Jelly
1 small red or yellow sweet pepper, cut into thin strips
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*1 Small Red or Yellow [[sweet pepper]], Cut Into Thin Strips
1 lb fresh mahi mahi or cod fillets, 3/4 to 1 inch thick
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*1 lb Fresh Mahi Mahi or [[Cod]] Fillets, 3/4 to 1 Inch Thick
1/4 tsp salt
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*1/4 Tsp [[salt]]
1/4 tsp black pepper
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*1/4 Tsp [[black pepper]]
2 Tbsp olive oil or cooking oil
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*2 Tbsp [[olive oil]] or Cooking [[oil]]
1 Tbsp balsamic vinegar
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*1 Tbsp [[balsamic vinegar]]
   
1. Place baby spinach in a large bowl and set aside.
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*1. Place Baby [[spinach]] in a Large Bowl And Set Aside.
   
2. In a large skillet cook onion in the 1 teaspoon oil over
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*2. in a Large Skillet Cook [[Onion]] in The 1 Teaspoon [[oil]] OverMedium Heat Until Tender And Slightly Golden, Stirring Occasionally.Stir in 1 Tablespoon of The Jalapeno Jelly.
medium heat until tender and slightly golden, stirring occasionally.
 
Stir in 1 tablespoon of the jalapeno jelly.
 
   
3. Add sweet pepper; cook and stir for 1 minute more. Remove
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*3. Add [[sweet pepper]]; Cook And Stir For 1 Minute More. RemoveFrom Heat.
from heat.
 
   
4. Stir onion mixture into spinach; cover and set aside. Wipe
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*4. Stir [[Onion]] Mixture Into [[spinach]]; Cover And Set Aside. WipeSkillet Clean.
skillet clean.
 
   
5. Meanwhile, rinse fish; pat dry with paper towels. Cut fish
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*5. Meanwhile, Rinse Fish; Pat Dry With Paper Towels. Cut FishInto 4 Serving-Size Pieces.
into 4 serving-size pieces.
 
   
6. Sprinkle fish with the salt and pepper. In the same large
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*6. Sprinkle Fish With The [[salt]] And [[pepper]]. in The Same LargeSkillet Heat The 2 Tablespoons [[oil]] Over Medium-High Heat.
skillet heat the 2 tablespoons oil over medium-high heat.
 
   
7. Add fish and cook for 2 minutes on each side to sear. Reduce
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*7. Add Fish And Cook For 2 Minutes on Each Side to Sear. ReduceHeat to Medium; Cook About 5 Minutes More or Until Fish FlakesEasily When Tested With a Fork.
heat to medium; cook about 5 minutes more or until fish flakes
 
easily when tested with a fork.
 
   
8. Transfer fish to a serving platter; cover and keep warm.
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*8. Transfer Fish to a Serving Platter; Cover And Keep Warm.
   
9. Add the remaining 3 tablespoons jalapeno jelly to skillet.
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*9. Add The Remaining 3 Tablespoons Jalapeno Jelly to Skillet.Cook And Stir Until Melted; Spoon Over Fish.
Cook and stir until melted; spoon over fish.
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*10. Toss [[spinach]] Mixture With [[vinegar]]. Serve [[spinach]] MixtureWith Fish.
   
10. Toss spinach mixture with vinegar. Serve spinach mixture
 
with fish.
 
   
 
Nutrition:
 
Nutrition:
241 Calories, 9g Total Fat, 1g Saturated Fat,
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*241 Calories, 9g Total Fat, 1g Saturated Fat,
83mg Cholesterol, 275mg Sodium, 22g Protein,
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*83mg Cholesterol, 275mg Sodium, 22g Protein,
18g Total Carbs, 2g Fiber
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*18g Total Carbs, 2g Fiber
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Member Reviews:
 
Member Reviews:
Rating: 4 stars
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My guys gobbled this up and asked for seconds. I will definitely
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Rating: 4 Stars
make this again.
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My Guys Gobbled This up And Asked For Seconds. i Will DefinitelyMake This Again.
   
   
==Contributed by :==
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==contributed by :==
* [http://groups.yahoo.com/group/Healthy_Recipes_For_Diabetic_Friends/ Healthy Recipes For Diabetic Friends Y-Group]
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* [http://Groups.Yahoo.Com/Group/Healthy_Recipes_For_[[diabetic]]_Friends/ Healthy Recipes For [[diabetic]] Friends Y-Group]
[[Category:Healthy_Recipes_For_Diabetic_Friends]]
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[[category:healthy_Recipes_For_Diabetic_Friends]] [[Category:Sweet pepper Recipes]] [[Category:Pepper Recipes]] [[Category:Olive oil Recipes]] [[Category:Balsamic vinegar Recipes]] [[Category:Onion Recipes]] [[Category:Spinach Recipes]] [[Category:Mushroom Recipes]] [[Category:Oil Recipes]] [[Category:Salt Recipes]] [[Category:Vinegar Recipes]] [[Category:Diabetic Recipes]] [[Category:Cod Recipes]]

Revision as of 09:37, March 16, 2007


Seared Mahi Mahi And Wilted spinach - 18g Carbs, 2g Fiber


From: Dlife

This Was Great! i Added Some Mushrooms With The Saut?ed OnionTo The spinach Mixture And it Added That Little Bit Extra toPush it Over The Top For Me. Thanks For a Great Dinner!Difficulty: Easy

Prep Time: 20 Minutes

Cook Time: 15 Minutes

Servings: 4

Carb Safe: Yes

  • 1. Place Baby spinach in a Large Bowl And Set Aside.
  • 2. in a Large Skillet Cook Onion in The 1 Teaspoon oil OverMedium Heat Until Tender And Slightly Golden, Stirring Occasionally.Stir in 1 Tablespoon of The Jalapeno Jelly.
  • 3. Add sweet pepper; Cook And Stir For 1 Minute More. RemoveFrom Heat.
  • 4. Stir Onion Mixture Into spinach; Cover And Set Aside. WipeSkillet Clean.
  • 5. Meanwhile, Rinse Fish; Pat Dry With Paper Towels. Cut FishInto 4 Serving-Size Pieces.
  • 6. Sprinkle Fish With The salt And pepper. in The Same LargeSkillet Heat The 2 Tablespoons oil Over Medium-High Heat.
  • 7. Add Fish And Cook For 2 Minutes on Each Side to Sear. ReduceHeat to Medium; Cook About 5 Minutes More or Until Fish FlakesEasily When Tested With a Fork.
  • 8. Transfer Fish to a Serving Platter; Cover And Keep Warm.
  • 9. Add The Remaining 3 Tablespoons Jalapeno Jelly to Skillet.Cook And Stir Until Melted; Spoon Over Fish.


Nutrition:

  • 241 Calories, 9g Total Fat, 1g Saturated Fat,
  • 83mg Cholesterol, 275mg Sodium, 22g Protein,
  • 18g Total Carbs, 2g Fiber


Member Reviews:

Rating: 4 Stars

My Guys Gobbled This up And Asked For Seconds. i Will DefinitelyMake This Again.


contributed by :

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