Pan Roasted Mahi-Mahi

with Lemon Caper Butter, Chive Potatoes, & Asparagus

Pan Roasted Mahi-Mahi
Serves : 2
Calories : 615

Ingredients

2 Mahi-Mahi Fillets
1 Lemon
1 T. Fresh Chives
1 T. Fresh Parsley
10 oz. Small Red Potatoes
7 oz. Asparagus
2 Garlic Cloves
½ Egg
½ C. Panko
2 T. Flour
2 T. Butter
1 T. Capers w/ Juice


Prepare Your Ingredients
Foil-line and lightly grease a baking sheet, then preheat oven to 400° F.
Bring a medium pot of salted water to a boil.
Wash and dry your produce.
Thinly slice the chives.
Roughly chop the parsley to make 1 Tbsp.
Mince 2 cloves garlic.
Quarter the potatoes (cut if half if small).
Place fish on a plate, pat dry, season with salt and pepper and then dust with flour on all sides.

Roast the Asparagus
Place asparagus on baking sheet and toss to coat with 1 Tbsp. olive oil and the minced garlic. Season generously with salt and pepper, then toss again. Roast 15-20 minutes, mixing halfway through.

Cook the Potatoes
Place the potatoes in the boiling water.
Lower heat to a simmer, and cook uncovered 10 to 12 minutes or until tender when pierced with a fork.
Drain Thoroughly and Return to the Pot.
Add half the butter, gently tossing until evenly coated.
Taste, season with salt and pepper, and set aside covered.

Bread the Fish
Beat together the egg, 1 tsp. olive oil, and a little salt and pepper.
Spread the panko out on a large dish.
Dredge fish in the egg mixture and then transfer to the panko, coating the fish on each side.

Cook the Fish
Heat 1 Tbsp. olive oil in a large pan (not non stick if you have one) over medium heat.
When hot, add fish and saute until golden brown; 3 - 5 minutes.
Flip the fish, add a little olive oil, and cook another 3-5 minutes or until flesh flakes away when probed with a fork; set aside.

Make the Lemon Caper Butter
Discard juice from the container with the capers and add the juice of 1 lemon.
Heat the same pan you used for the fish over medium heat.
Pour in the lemon/caper sauce and simmer for 30 seconds.
Use a wooden spoon to scrape the browned bits from the pan bottom.
Add the remaining butter, remove pan from heat, and stir until combined.

Plating
Place fish on top of the asparagus, drizzle with lemon caper butter, and top with the chopped parsley.
Serve the potatoes on the side, top with the chives, and enjoy!

Serves : 2
Calories : 615

Ingredients

2 Mahi-Mahi Fillets
1 Lemon
1 T. Fresh Chives
1 T. Fresh Parsley
10 oz. Small Red Potatoes
7 oz. Asparagus
2 Garlic Cloves
½ Egg
½ C. Panko
2 T. Flour
2 T. Butter
1 T. Capers w/ Juice


Protein Substitutions
Chicken Breast
Prepare as per recipe instructions.

Portobello
Remove the stem and gills from the mushrooms. Prepare as per recipe instructions increasing cook time to 5-7 minutes per side.

Tofu
Slice into 1/2" thick slices. Pat dry and season with salt and pepper. Follow recipe instructions.
Nutritional Information
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