Mahi Mahi with Asparagus and Peppers

Mahi Mahi with Asparagus and PeppersThis meal is awesome not only for it’s flavors, high protein content, and ease of preparation, but also for it’s ease of clean up. Seriously, not even a pot to scrub. By baking the fish and vegetables in the parchment and foil packets, clean up is a breeze. Perfect for an easy weeknight meal.

While the taste of mahi mahi is delicate and subtle, it’s texture is meaty. Gastric sleeve, gastric bypass, and lap band patients are encouraged to pay extra attention to their protein intake to ensure they are getting enough. A 3 ounce portion of mahi mahi, or dolphinfish as it is also known, provides less than 100 calories, 20 g of protein, and less than 1 g of fat, which are pretty impressive numbers.

 

The ingredients in this recipe are also quite health promoting. Smoked paprika, which is powder made from the capsicum peppers, is rich in vitamins A and E. The asparagus adds fiber, folate, vitamin K, and A, and the fresh peppers provide antioxidants, vitamin C, and B6. So, while all your mouth may care about is how good it tastes, your body will be thanking you for it.

Mahi Mahi with Asparagus and Peppers
Adapted from recipe by Nutmeg Nanny

 

Ingredients:

2 mahi mahi fillets
6 slices fresh lemon
6 asparagus spears, diced into ¼ inch pieces
1 red pepper, sliced
4 green onions, chopped
2 tablespoons butter
2 teaspoons smoked paprika
salt to taste
¼ cup vegetable stock or dry white wine

 

Directions:

 

  1. Preheat oven to 350 degrees.
  2. Place a large square of foil on the counter and top with another layer of parchment paper.  
  3. Add mahi mahi fillet.
  4. Top with 3 slices of lemon, and half of the peppers, asparagus, and green onions.
  5. Top this with 1 tablespoon of butter, 1 teaspoon of smoked paprika, and salt.
  6. Gather up the edges of the parchment and foil to form a pouch.  Before you close it up completely, pour in half your wine or stock.  Finish sealing up the pouch and set on a baking tray.
  7. Repeat this process with the other mahi mahi fillet and the remaining ingredients.
  8. Bake both fillets on a baking sheet for 12-14 minutes or until completely cooked.  Let rest another 2 minutes.  
  9. Open carefully as the steam will be hot.
  10. Transfer to a dish and enjoy.  

This dinner idea is offered by Dr. Shillingford, M.D., P.A., a board certified surgeon specializing in advanced laparoscopic and obesity surgery. Dr. Shillingford’s gastric sleeve, gastric bypass, and lap band patients are often seeking quick and easy dinner ideas that are high in protein. Here is South Florida, we are lucky to have access to fresh and delicious seafood, including mahi mahi. Many of Dr. Shillingford’s bariatric patients come from South Florida, including West Palm Beach, Boca Raton, Fort Lauderdale, Miami, and Delray Beach, and as far away as Jacksonville, Port St. Lucie, and Orlando.