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Start rice
Mix spices.
Make fish.
Finish rice.
Cajun Bronzed Mahi-Mahi
Yield 2 servings. Recipe by Linda Gassenheimer
1/4 teaspoon cayenne pepper
1/2 teaspoon garlic powder
1 teaspoon dried oregano
1 teaspoon dried thyme
3/4 pound mahi-mahi fillet
1 tablespoon olive oil
Mix cayenne pepper, garlic powder, oregano and thyme together. Spoon half of spice mixture onto one side of the fish, pressing it into the flesh. Heat a skillet over high heat and add the oil. When it is very hot, add the mahi-mahi, seasoned side down. Spread remaining spice mixture over top of the fish. Cook until the underside is bronze in color, 3 to 4 minutes. Cook second side 3 to 4 minutes or until cooked through. The fish is ready when a knife inserted into the flesh shows opaque rather than translucent meat.
Per serving: 211 calories, 73 calories from fat, 8.1 g total fat, 1.4 saturated fat, 5.1 monounsaturated fat, 126 mg cholesterol, 151 mg sodium, 1.5 g carbohydrate, 0.6 dietary fiber, 0 g sugars, 31.7g protein
Exchanges: 5 lean meat
Rice and Spinach Pilaf
Recipe by Linda Gassenheimer
2 teaspoons olive oil
1/2 cup long-grain white rice
1 cup low-salt tomato juice(ASTERISK)
1 cup water
3 cups washed, ready-to-eat spinach
Heat olive oil in a medium-size nonstick skillet over medium-high heat. Add rice and saute 1 minute. Add tomato juice and water. Bring to a simmer, lower heat, cover and gently simmer 15 minutes. If pan becomes dry, add a little more water. Remove from heat and stir in the spinach. Toss until it wilts in the heat of the rice.
Yield 2 servings.
Per serving: 240 calories 45 calories from fat, 5.1 g total fat, 0.7 g saturated fat, 3.4 g monounsaturated fat, 0 mg 50 mg sodium, 43.8 g carbohydrate, 2.2 g dietary fiber, 4.6 sugars, 5.5 g protein
