Mahi Mahi Rockefeller

Gluten Free
Health score
41%
Mahi Mahi Rockefeller
65 min.
4
953kcal

Suggestions

Ingredients

  • pound bacon 
  • tablespoon butter 
  • 0.3 cup evaporated milk as needed plus more
  • 10 ounce pkt spinach frozen thawed drained chopped well
  • cloves garlic chopped
  • pinch garlic salt to taste
  •  green onions chopped
  • pinch ground pepper black to taste
  • 24 ounce mahi mahi fillets 
  • cups monterrey jack cheese shredded
  • 0.5 cup parmesan cheese shredded
  • dashes pepper sauce hot to taste

Equipment

  • frying pan
  • paper towels
  • oven
  • baking pan
  • broiler

Directions

  1. Place the bacon in a large, deep skillet, and cook over medium-high heat, turning occasionally, until evenly browned, about 10 minutes.
  2. Drain the bacon slices on a paper towel-lined plate, then chop. Set aside. Season mahi mahi with garlic salt and pepper.
  3. Heat a skillet over medium heat. Cook mahi mahi until it flakes easily, 10 to 15 minutes.
  4. Remove from skillet and place each filet on a baking dish.
  5. Preheat the oven's broiler and set the oven rack about 6 inches from the heat source.
  6. While the fish is cooking, melt the butter in a separate skillet. Stir in the green onions, garlic, and spinach. Cook and stir until heated through, 2 to 3 minutes. Stir in the chopped bacon, hot pepper sauce, and evaporated milk. Bring to a low simmer, then add the Monterey Jack cheese a little at a time until fully melted. Stir in more evaporated milk, if needed, to create a sauce. Divide the spinach mixture evenly over each mahi mahi fillet.
  7. Sprinkle with Parmesan cheese.
  8. Broil in the preheated oven until the cheese has melted and is lightly browned, 3 to 5 minutes more.

Nutrition Facts

Calories953kcal
Protein28.8%
Fat67.45%
Carbs3.75%

Properties

Glycemic Index
49.5
Glycemic Load
0.7
Inflammation Score
-10
Nutrition Score
42.710000017415%

Flavonoids

Kaempferol
0.25mg
Myricetin
0.04mg
Quercetin
1.96mg

Nutrients percent of daily need

Calories:953.29kcal
47.66%
Fat:71.03g
109.27%
Saturated Fat:30.8g
192.5%
Carbohydrates:8.89g
2.96%
Net Carbohydrates:6.31g
2.29%
Sugar:2.87g
3.19%
Cholesterol:269.89mg
89.96%
Sodium:1545.56mg
67.2%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:68.24g
136.48%
Vitamin K:302.96µg
288.53%
Vitamin A:9495.89IU
189.92%
Selenium:100.96µg
144.23%
Phosphorus:821.83mg
82.18%
Vitamin B3:15.53mg
77.63%
Calcium:751.2mg
75.12%
Vitamin B6:1.21mg
60.35%
Vitamin B2:0.7mg
41.14%
Potassium:1342.29mg
38.35%
Vitamin B12:2.24µg
37.29%
Magnesium:146.61mg
36.65%
Folate:135.28µg
33.82%
Zinc:4.78mg
31.85%
Manganese:0.62mg
30.81%
Vitamin B1:0.45mg
29.93%
Iron:4.57mg
25.41%
Vitamin B5:2.28mg
22.79%
Vitamin E:2.92mg
19.5%
Copper:0.27mg
13.3%
Fiber:2.58g
10.31%
Vitamin C:8.32mg
10.09%
Vitamin D:0.87µg
5.81%
Source:Allrecipes