Mahi Mahi With Cauliflower

Gluten Free
Health score
22%
Mahi Mahi With Cauliflower
30 min.
4
326kcal

Suggestions

Ingredients

  • 0.3 cup almonds sliced
  • 0.5 head cauliflower cut into 1/2-inch pieces
  • 0.3 cup parsley fresh chopped
  • 0.3 cup golden raisins 
  • 0.3 teaspoon ground coriander 
  • servings kosher salt and pepper freshly ground
  • tablespoon juice of lemon fresh
  • servings lemon wedges for serving
  • 24 ounce mahi mahi fillets skinless 3/
  • tablespoons butter unsalted

Equipment

  • frying pan
  • baking sheet
  • oven

Directions

  1. Preheat the oven to 375 degrees F. Season the fish with salt and pepper.
  2. Heat 1 tablespoon butter in a large nonstick skillet over medium-high heat. Sear the fish until golden brown on one side, about 3 minutes.
  3. Transfer to a rimmed baking sheet, cooked-side up, and roast in the oven until just cooked through, about 10 minutes.
  4. Meanwhile, melt the remaining 3 tablespoons butter in the skillet over medium-high heat.
  5. Add the cauliflower and cook, stirring, until golden brown and crisp-tender, about 6 minutes.
  6. Add the almonds, raisins, coriander, 1/4 teaspoon salt, and pepper to taste; cook until the almonds are golden, about 2 minutes.
  7. Remove from the heat and stir in the lemon juice and parsley.
  8. Divide the fish among plates and serve with the cauliflower and lemon wedges.

Nutrition Facts

Calories326kcal
Protein41.89%
Fat42.77%
Carbs15.34%

Properties

Glycemic Index
39.04
Glycemic Load
4.67
Inflammation Score
-8
Nutrition Score
24.580434731815%

Flavonoids

Cyanidin
0.14mg
Catechin
0.07mg
Epigallocatechin
0.15mg
Epicatechin
0.03mg
Eriodictyol
0.41mg
Hesperetin
0.82mg
Naringenin
0.08mg
Apigenin
8.1mg
Luteolin
0.12mg
Isorhamnetin
0.15mg
Kaempferol
0.58mg
Myricetin
0.56mg
Quercetin
0.66mg

Nutrients percent of daily need

Calories:326.43kcal
16.32%
Fat:15.72g
24.19%
Saturated Fat:7.84g
49.03%
Carbohydrates:12.69g
4.23%
Net Carbohydrates:9.95g
3.62%
Sugar:7.15g
7.94%
Cholesterol:154.27mg
51.42%
Sodium:369.92mg
16.08%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:34.64g
69.29%
Selenium:63µg
90%
Vitamin K:73.94µg
70.42%
Vitamin B3:11.11mg
55.57%
Vitamin C:41.93mg
50.82%
Vitamin B6:0.86mg
42.81%
Phosphorus:319.45mg
31.94%
Potassium:1063.27mg
30.38%
Magnesium:83.38mg
20.85%
Vitamin A:972.44IU
19.45%
Vitamin B5:1.83mg
18.32%
Vitamin B12:1.04µg
17.41%
Iron:2.87mg
15.92%
Manganese:0.31mg
15.32%
Vitamin B2:0.25mg
14.98%
Folate:59.26µg
14.81%
Vitamin E:1.9mg
12.67%
Fiber:2.73g
10.94%
Copper:0.2mg
10%
Zinc:1.25mg
8.31%
Calcium:71.62mg
7.16%
Vitamin B1:0.09mg
5.87%
Vitamin D:0.21µg
1.4%