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Gluten-Free

Mediterranean Mahi Mahi with Rainbow Pilaf & Spicy Olive Tapenade

This gluten-free, flavorful entrée is loaded with 40 grams of protein to keep you satisfied.

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None
Natalie Perry
Servings
4
Prep Time
40 min
Cook Time
5 min
Duration
45 min

Ingredients

  • 1/2 tsp lemon zest plus 1/4 cup fresh lemon juice, divided
  • 1 tbsp extra-virgin olive oil
  • 2 tsp reduced-sodium soy sauce
  • 1/4 cup plus 2 tbsp chopped fresh cilantro leaves, divided
  • 4 6-oz boneless mahi mahi fillets
  • 1 cup buckwheat groats
  • 1 egg, beaten
  • 2 cups low-sodium vegetable or chicken broth
  • 2 cups chopped baby spinach
  • 1/2 cup diced red bell pepper
  • 1/2 cup frozen corn, thawed
  • 1/3 cup chopped scallions, green and white parts only
  • 1/4 tsp plus 1/8 tsp fresh ground black pepper, divided
  • 1 jalapeño chile pepper, seeded and chopped
  • 1 clove garlic
  • 1/2 cup pitted olives

Preparation

  1. In a small bowl, whisk lemon juice, oil, soy sauce and 2 tbsp cilantro. Place mahi mahi in a large resealable bag; pour in soy mixture. Transfer to refrigerator for 15 minutes, turning once.
  2. Meanwhile, in a medium pot on medium-high, toast buckwheat for 5 minutes, stirring constantly. Add egg, stirring until cooked. Add broth and increase heat to high; bring to a boil. Cover pot, reduce heat to low and simmer for 25 to 30 minutes. Remove from heat and keep covered for 5 minutes. Stir in spinach, bell pepper, corn, scallions, remaining 1/4 cup cilantro and 1/4 tsp black pepper.
  3. Heat a large skillet on medium-high. Add mahi mahi, skin side down, along with marinade. Cook fillets until just opaque throughout, about 3 to 4 minutes per side.
  4. Meanwhile, in a mini food processor, place jalapeño, garlic, olives, lemon zest and remaining 1/8 tsp black pepper. Process until finely chopped.
  5. Serve mahi mahi with pilaf and top with tapenade. TIP: If following our meal plan refrigerate 1 serving of mahi mahi, pilaf and tapenade for leftovers. Save remaining bell pepper for snack in Meal Plan.

Nutrition Information

  • Serving Size 1 mahi mahi fillet, 1 1/2 cups vegetable pilaf, 1 tbsp tapenade
  • Calories 414
  • Carbohydrate Content 42 g
  • Cholesterol Content 171 mg
  • Fat Content 10 g
  • Fiber Content 7 g
  • Protein Content 40 g
  • Saturated Fat Content 2 g
  • Sodium Content 599 mg
  • Sugar Content 3 g
  • Monounsaturated Fat Content 0 g
  • Polyunsaturated Fat Content 2 g