Broiled Mahi-Mahi With Parsleyed Tomatoes

Gluten Free
Health score
34%
Broiled Mahi-Mahi With Parsleyed Tomatoes
28 min.
6
271kcal

Suggestions


Indulge in a delightful culinary experience with our Broiled Mahi-Mahi with Parsleyed Tomatoes, a dish that perfectly balances flavor and health. This gluten-free recipe is not only quick to prepare, taking just 28 minutes, but it also serves up to six people, making it ideal for family dinners or gatherings with friends.

Imagine succulent mahi-mahi fillets, broiled to perfection, flaking effortlessly with a fork. The fish is complemented by a vibrant onion-and-tomato mixture, simmered with fresh garlic and parsley, creating a medley of flavors that dance on your palate. The addition of crumbled feta cheese adds a creamy, tangy touch that elevates the dish to new heights.

With only 271 calories per serving, this meal is a guilt-free option for lunch or dinner. The dish is rich in protein, making it a satisfying choice for those looking to maintain a healthy lifestyle. The aromatic blend of olive oil, fresh herbs, and white wine not only enhances the taste but also fills your kitchen with an irresistible aroma that will have everyone eagerly awaiting the meal.

Whether you're a seasoned cook or a kitchen novice, this recipe is straightforward and rewarding. So, gather your ingredients, fire up the broiler, and treat yourself and your loved ones to a delicious, nutritious meal that’s sure to impress!

Ingredients

  • ounce feta cheese crumbled
  • tablespoons parsley fresh chopped
  •  garlic cloves chopped
  • slices garnish: lemon 
  • 36 ounce mahi-mahi fillets 
  • tablespoons olive oil 
  • medium onions sliced
  • 0.5 teaspoon pepper divided
  • 0.5 teaspoon salt divided
  • tablespoon tomato paste 
  •  tomatoes seeded chopped
  • 0.3 cup white wine 

Equipment

  • aluminum foil
  • broiler pan

Directions

  1. Saut sliced onions in hot olive oil over medium-high heat 8 minutes or until tender.
  2. Add chopped tomatoes, next 4 ingredients, and 1/4 teaspoon each of salt and pepper. Simmer, stirring occasionally, 5 minutes. Set onion-and-tomato mixture aside.
  3. Place fish in a single layer on a lightly greased rack in an aluminum foil-lined broiler pan; sprinkle with remaining 1/4 teaspoon each of salt and pepper.
  4. Broil 5 inches from heat 8 minutes or until fish flakes with a fork.
  5. Spoon onion-and-tomato mixture evenly onto a platter; top with fish fillets.
  6. Sprinkle evenly with crumbled feta cheese, and garnish, if desired.

Nutrition Facts

Calories271kcal
Protein54.12%
Fat34.88%
Carbs11%

Properties

Glycemic Index
45.25
Glycemic Load
1.74
Inflammation Score
-7
Nutrition Score
20.172608354817%

Flavonoids

Malvidin
0.01mg
Catechin
0.08mg
Epicatechin
0.05mg
Eriodictyol
0.25mg
Hesperetin
0.37mg
Naringenin
0.32mg
Apigenin
2.88mg
Luteolin
0.05mg
Isorhamnetin
1.84mg
Kaempferol
0.3mg
Myricetin
0.29mg
Quercetin
7.72mg

Nutrients percent of daily need

Calories:271.08kcal
13.55%
Fat:10.08g
15.5%
Saturated Fat:3.51g
21.95%
Carbohydrates:7.15g
2.38%
Net Carbohydrates:5.78g
2.1%
Sugar:3.11g
3.45%
Cholesterol:140.99mg
47%
Sodium:585.08mg
25.44%
Alcohol:1.03g
100%
Alcohol %:0.45%
100%
Protein:35.17g
70.34%
Selenium:65.41µg
93.45%
Vitamin B3:10.97mg
54.85%
Vitamin B6:0.86mg
43.16%
Phosphorus:334.17mg
33.42%
Vitamin K:29.04µg
27.65%
Potassium:919.47mg
26.27%
Vitamin B12:1.34µg
22.33%
Vitamin B2:0.3mg
17.93%
Vitamin A:882.44IU
17.65%
Magnesium:66.22mg
16.55%
Vitamin B5:1.56mg
15.64%
Vitamin C:11.62mg
14.08%
Iron:2.49mg
13.83%
Calcium:137.94mg
13.79%
Zinc:1.52mg
10.11%
Manganese:0.19mg
9.28%
Folate:30.3µg
7.58%
Vitamin E:1.06mg
7.09%
Vitamin B1:0.1mg
6.74%
Copper:0.13mg
6.61%
Fiber:1.36g
5.46%
Source:My Recipes