Grilled Mahi Mahi Fillets and Asparagus with Orange and Sesame

Gluten Free
Dairy Free
Health score
35%
Grilled Mahi Mahi Fillets and Asparagus with Orange and Sesame
35 min.
4
273kcal

Suggestions

Ingredients

  • pounds asparagus spears thin
  • tablespoon canola oil 
  • 20  blades chives fresh thinly sliced chopped for garnish
  • inch ginger root fresh
  • inches ginger root fresh grated
  •  juice of lime juiced
  •  navel oranges 
  • servings salt and pepper 
  • tablespoons sesame seed toasted
  • tablespoons tamari soy sauce dark
  • servings each 

Equipment

  • frying pan
  • knife
  • grill
  • grill pan
  • cutting board
  • peeler

Directions

  1. Watch how to make this recipe.
  2. Preheat grill pan to over medium high to high heat. Season mahi mahi fillets with salt and pepper.
  3. Combine the lime juice, dark soy, ginger and a little vegetable or canola oil in a shallow dish. Turn the mahi mahi in the citrus soy marinade and let it hang out for 10 minutes. Grill on hot grill pan for 6 minutes per side for a 1-inch fillet or until fish is firm and opaque.
  4. Take 1 spear of asparagus and hold it at each and. Bend the asparagus until it snaps and breaks. Use this spear as your guide on where to trim the ends of your bundle of spears. Using a peeler, make thin long strips of orange zest from both oranges.
  5. Cut the ends off the zested oranges and stand them up right on a cutting board.
  6. Remove the pith in strips using sharp knife and cutting down from the top of the orange. Discard the pith. When the oranges are both peeled and trimmed, turn them on their sides and slice into 1/4-inch rounds, cross sectioning the whole. Set the orange disks aside. In a skillet with a cover, bring 1-inch water to a boil with the zest of the oranges and grated fresh gingerroot. Allow the orange zest and ginger to simmer for at least 1 minute then add salt and asparagus spears. Simmer the spears 3 to 5 minutes until just tender.
  7. Drain the asparagus. Discard the orange zest and ginger. Assemble a few spears on each dinner plate, layering them back and forth, crisscrossing the spears over orange slices.
  8. Sprinkle sesame seeds over asparagus and oranges and top with 1 portion of grilled mahi mahi.
  9. Garnish assembled fish and asparagus with chopped or thinly sliced chives.

Nutrition Facts

Calories273kcal
Protein52.82%
Fat22.52%
Carbs24.66%

Properties

Glycemic Index
39.25
Glycemic Load
1.07
Inflammation Score
-9
Nutrition Score
30.102608597797%

Flavonoids

Eriodictyol
0.33mg
Hesperetin
16.65mg
Naringenin
5.03mg
Luteolin
0.5mg
Isorhamnetin
6.8mg
Kaempferol
2.08mg
Myricetin
0.01mg
Quercetin
16.31mg

Nutrients percent of daily need

Calories:272.89kcal
13.64%
Fat:7.02g
10.8%
Saturated Fat:0.93g
5.83%
Carbohydrates:17.28g
5.76%
Net Carbohydrates:12.49g
4.54%
Sugar:8.76g
9.73%
Cholesterol:124.1mg
41.37%
Sodium:1102.04mg
47.91%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:37.03g
74.06%
Selenium:66.24µg
94.63%
Vitamin C:55.39mg
67.14%
Vitamin B3:12.58mg
62.92%
Vitamin K:60.41µg
57.54%
Vitamin B6:0.92mg
45.9%
Phosphorus:367.66mg
36.77%
Potassium:1153.98mg
32.97%
Vitamin A:1561.7IU
31.23%
Iron:5.47mg
30.38%
Folate:104.9µg
26.23%
Copper:0.52mg
25.84%
Magnesium:99.58mg
24.89%
Manganese:0.42mg
21.23%
Vitamin B2:0.35mg
20.87%
Vitamin B1:0.29mg
19.49%
Fiber:4.79g
19.17%
Vitamin B5:1.87mg
18.66%
Vitamin B12:1.02µg
17%
Vitamin E:2.07mg
13.77%
Calcium:132.18mg
13.22%
Zinc:1.88mg
12.51%