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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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
- 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.
- 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.
- 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.
- Meanwhile, in a mini food processor, place jalapeño, garlic, olives, lemon zest and remaining 1/8 tsp black pepper. Process until finely chopped.
- 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