Parmesan-Lemon Mahimahi

Gluten Free
Health score
3%
Parmesan-Lemon Mahimahi
50 min.
30
91kcal

Suggestions

Ingredients

  • tablespoon balsamic vinegar 
  • tablespoon penzey's southwest seasoning italian
  • teaspoon juice of lemon fresh
  • Tbsp lemon zest 
  • 48 oz mahimahi skinless
  • 0.5 cup mayonnaise 
  • tablespoons olive oil 
  • 0.5 cup parmesan freshly grated
  •  onion red cut into 3/4-inch-thick rounds
  • 30 servings salt and pepper 
  •  bell peppers yellow seeds removed 1-inch-thick cut into rounds,
  • medium zucchini ends trimmed cut lengthwise into 1 1/2-inch-wide strips

Equipment

  • bowl
  • whisk
  • roasting pan
  • grill
  • cutting board

Directions

  1. Preheat grill to medium heat (300F to 350F). Toss zucchini, bell peppers, onion and Italian seasoning with 2 Tbsp. olive oil in a large bowl or roasting pan. Grill vegetables, covered, until just tender but still crisp, 4 to 6 minutes on each side.
  2. Transfer vegetables to a cutting board and chop into bite-size pieces.
  3. Whisk balsamic vinegar, 1 tsp. lemon juice, remaining 1 Tbsp. olive oil and 1 tsp. each salt and pepper in a large bowl; add vegetables and toss. Cover and let stand.
  4. Whisk cheese with mayonnaise, lemon zest and 3 Tbsp. juice.
  5. Sprinkle fish with salt and pepper and brush with cheese mixture.
  6. Brush grill grates with oil. Grill fish, covered, until cooked through, 3 to 4 minutes per side for fillets or 6 to 8 minutes per side for steaks.
  7. Serve with vegetable mixture.

Nutrition Facts

Calories91kcal
Protein41.78%
Fat50.32%
Carbs7.9%

Properties

Glycemic Index
5.8
Glycemic Load
0.21
Inflammation Score
-3
Nutrition Score
6.2100000530481%

Flavonoids

Eriodictyol
0.01mg
Hesperetin
0.02mg
Luteolin
0.08mg
Isorhamnetin
0.18mg
Kaempferol
0.02mg
Myricetin
0.02mg
Quercetin
0.96mg

Nutrients percent of daily need

Calories:90.83kcal
4.54%
Fat:5.03g
7.74%
Saturated Fat:1.01g
6.32%
Carbohydrates:1.78g
0.59%
Net Carbohydrates:1.36g
0.49%
Sugar:0.78g
0.87%
Cholesterol:35.81mg
11.94%
Sodium:286.19mg
12.44%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:9.4g
18.8%
Selenium:17.11µg
24.44%
Vitamin C:18.66mg
22.62%
Vitamin B3:2.94mg
14.72%
Vitamin B6:0.24mg
11.75%
Phosphorus:88.01mg
8.8%
Vitamin K:8.85µg
8.43%
Potassium:267.55mg
7.64%
Magnesium:19.78mg
4.95%
Vitamin B12:0.3µg
4.94%
Vitamin B5:0.41mg
4.14%
Iron:0.73mg
4.04%
Vitamin B2:0.06mg
3.56%
Calcium:34.91mg
3.49%
Manganese:0.07mg
3.28%
Vitamin A:155.18IU
3.1%
Folate:10.49µg
2.62%
Vitamin E:0.38mg
2.55%
Zinc:0.35mg
2.32%
Copper:0.04mg
2.09%
Fiber:0.42g
1.69%
Vitamin B1:0.02mg
1.55%
Source:My Recipes