Mark’s Daily Apple

Healthy Tastes Great!5

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Tired of the same old protein night after night? Maybe you eat fish regularly, but don’t often venture beyond your staples of salmon and tuna? Then give Mahi Mahi a try. It rarely disappoints.

Pan-seared Mahi Mahi with Sautéed Vegetables

Rinse and pat dry two fillets. Heat pan with dab of coconut oil. Pan sear fillets on medium-high heat and then cook until done (approximately 5 minutes a side) on medium heat.

In separate pan, use coconut oil or butter to sauté a mix of peapods, bell peppers, white onion, broccoli, and other veggies of choice with salt, pepper, garlic, a ½-1 tsp. fresh minced ginger and splash each of extra virgin olive oil, sesame oil and rice vinegar at end of cook time.

Heap veggies on fillet and let rest covered for 2-3 minutes.

Grilled Mahi Mahi

Marinade two fillets of Mahi Mahi fish for 1-2 hours in a mix of ½ cup lime juice, ½ cup coconut oil, 1 Tbsp. cumin, and 1 tsp. minced garlic. Prepare grill, placing rack 5-6 inches above coals.

Place fish on foil, skin side down and place on grill rack. For fillets an inch or less, grill for approximately 7-8 minutes. For fillets larger than an inch, 9-12 minutes are recommended. The fish is done when the middle is opaque but moist.

Grilled Mahi Mahi is a great quick and simple meal to serve with guacamole and cut veggies or a “salsa salad” of chopped tomato, red onion, avocado, and black beans if desired. Season salad with lime juice, cumin and salt and pepper.

Baked Mahi Mahi with Pesto and Tomatoes

Preheat oven to 400 degrees Fahrenheit. Rinse fish fillets and dry with towel.

Finely chop a small bunch of fresh basil with several stems of parsley and three large cloves of garlic. Sauté in pan with coconut oil or clarified butter (melted with white milk solids skimmed off). If desired, after somewhat cooled, blend more completely in food processor.

Place fish in small baking dish, and “butter” fish with clarified butter or coconut oil. Set aside. Mix additional butter or coconut oil with mixture of water and fresh lemon juice. (You’ll need enough to not quite cover the fish in the pan.) Mix with liquid sauce chopped basil, parsley and garlic. Bake in the oven until the middle of the fish is opaque but still moist.

Discard liquid.

Sauté cherry tomatoes until softened and warmed. Serve immediately with fish, and drizzle pesto over both.

melodrama.ca, Chewy Chua, DR000 Flickr Photos (CC)

Further Reading:

More Recipe Ideas

Shellfish: Healthy or Not?

Imitation Crab: What is that Stuff?

Posted: Diet, Health, Healthy Tastes Great!, How To, Nutrition, Recipes

Smart Fuel: Mahi Mahi3

El Dorado

For years, those in the know – and we include ourselves in this category – have been harping on about the multiple health benefits associated with eating fish. But we haven’t written too much about which varieties are best, which pack the greatest nutritional punch, and, quite frankly, which are the most delicious.

Enter Mahi Mahi, or Dolphin fish or Dorado as it is often called. Although often thought of as native to Hawaii, this fish likes its vacation spots, cropping up in warm water locales such as Florida and areas off the Pacific coast. When in the water, Mahi Mahi can be easily recognized by its blunt head and vibrant blue-green and yellow scales. Once out of the water, a quality Mahi Mahi steak or fillet can be identified by its relative odorlessness as well as by the texture of its flesh, which should give slightly when you press it with a finger, and should be moist to the touch.

As with most fish varieties, correct storage is imperative for both taste and safety (not that food poisoning isn’t a riot!) To store, remove all packaging, rinse fish under cold water and pat dry with a paper towel or clean kitchen cloth. To avoid letting the fish sit in its own juices – which can promote deterioration – store the fish on a rack in a shallow tray filled with crushed ice. Cover completely with cling film and store for up to two days in the coldest part of the fridge. If freezing, invest in quality lined freezer paper and wrap the fish tightly and securely to create an airtight parcel. If these storage instructions are followed correctly, the fish will keep for up to two months.

One of the best things about Mahi Mahi is that it is available year round, in either fresh or frozen form, providing you, dear reader, with virtually endless culinary possibilities. In the winter, this mild-flavored fish is spectacular when brushed with oil, seasoned and baked with seasonal vegetables. In the warmer months, however, Mahi Mahi can add extra sizzle to summer barbeques when placed on a hot, greased grill and basted with butter, oil, lemon juice or marinade. Year round, one of our favorite methods is to poach the fish by bringing a mixture of water, broth, herbs and spices to a simmer and then adding the Mahi Mahi filets, covering, and cooking for roughly 8-10 minutes. Another popular preparation method – which is often done in restaurants but is easy to do at home – is to prepare Mahi Mahi with a crust. There are a number of potential “crust” toppings out there, but one particular recipe that caught our eye was one for macadamia crusted Mahi Mahi that required fillets to be dipped in milk then dredged in a mixture of 3 tbsp of finely chopped macadamia nuts, 1 tbsp coarsely chopped parsley, ½ tbsp of lemon zest, salt and pepper (to taste) and then placed on a rack in a baking pan and cooked at 450 degrees for 10 to 12 minutes. In all cases, to prevent overcooking – which is easily the biggest mistake people make when cooking Mahi Mahi – cook only until the flesh becomes translucent but still appears moist in the center (kind of hard to see with the crusted variety, but works well with the others). (Mahi is a low fat fish, so most recipes include a good deal of added oil, butter or coconut milk. Check back later today for some delicious recipes.)

This being a health blog, we should probably talk nutrition: Like most fish, Mahi Mahi is an extremely good source of protein and contains healthy omega-3 fatty acids. In addition, Mahi Mahi is an excellent source of selenium, an antioxidant thought to have cancer protecting qualities, and vitamins B3 and B6. However, since Mahi Mahi can contain moderate levels of mercury (similar to that of tuna), it should be limited during pregnancy to about one serving per week.

Our verdict? Mahi Mahi is a versatile and healthy entrée option to add to your dinner repertoire!

antiguan life, super-structure Flickr Photos (CC)

Further Reading:

How to Eat Enough Protein

10 Ingredients that Will Make Your Meals Pop

Smart Fuel: Lamb

Posted: Diet, Health, Nutrition, Recipes, Smart Fuel

Healthy Tastes Great!0

Now that we’ve got your mouth watering for some dark, leafy greens, follow these links for some tasty ways to incorporate more of them into your diet. Report back on what you think!

Arugula Endive Salad with White Wine Vinaigrette

Newari Greens
(we’d suggest olive oil in place of the canola oil in the recipe)

Spicy Ponzu Salmon on Greens

Sassa’s Spinach Salad

More Healthy Tastes Great!

Posted: Diet, Health, Healthy Tastes Great!, How To, Nutrition, Recipes

Top 10 Ingredients that Will Make Your Meals Pop8

Want to add more pizzazz to your meal but don’t want to compromise on nutrition? Not a problem, when you select any of the following ingredients to spice up your next meal.

Fresh Herbs:

Ditch the dried, bottled spices and get thee to your local produce aisle (or, even better, farmers market) and pick out the real deal: fresh, all-natural spices. Select fresh basil for an Italian-inspired salad of mozzarella and heirloom tomatoes or in a marinade for meat or grilled vegetables using 6 tbsp olive oil, 3 tbsp minced basil, 2 tbsp red wine vinegar, 1 clove of garlic, and salt and pepper to taste. Other popular fresh spices include dill, which is particularly tasty when added to sour cream as a vegetable dip or sauce for poultry and fish. A few sprigs of fresh rosemary, meanwhile, can be combined with 2 tablespoons of olive oil, 4 teaspoons of balsamic vinegar, 2 teaspoons of fresh lemon juice and a pinch of onion powder as a sauce for oven baked chicken or combined with salt, pepper and 1/3 teaspoon of nutmeg to add an interesting flavor to oranges.

Fresh Garlic:

Although it’s not likely to win you any friends, adding fresh garlic to…well, just about everything, makes it taste just that little bit better. For a delicious salad dressing (or a meat marinade) that will satisfy even the most discerning of tastebuds, combine 1/3 cup oil, 1/4 cup of cider vinegar, 1 crushed clove of garlic, 1 tablespoon of A1 steak sauce and salt and pepper to taste. Use garlic to add zip to steamed or sautéed vegetables (asparagus, spinach, kale, broccoli and cauliflower particularly come alive with a touch of garlic) or add to a simple marinara sauce or pesto sauce to top off your next baked spaghetti squash. Alternatively, try roasting the garlic and then slathering it under the skin of poultry before roasting to add a unique flavor.

Indian Spices:

Love Indian food but hate all those heavy rice and bread dishes? Not to worry – there’s plenty of things that you can do with the spices that won’t compromise your nutrition goals. Consider combining curry powder, for example, with natural Greek yogurt and a touch of lime juice to create an East Indian marinade ideal for chicken (for best results, add in last 5 minutes of cooking) or as a dipping sauce for vegetables (of the hot or cold variety). Curry powder can also be used to add spice (literally!) to devilled eggs, egg salad or chicken salad or to liven up soups. Popular Indian spice garam masala (a combination of cardamom, cloves, cumin and cinnamon), meanwhile, can be added to creamed spinach or to add flavor to lamb or shrimp dishes.

Wasabi:

Once relegated to sushi and the odd slab of tuna, wasabi is stepping out as one of the hottest (both literally and figuratively) spices in the kitchen! In powder form, wasabi can be added to cashews and walnuts to spice up snack time, or combine 1 tbsp dry wasabi with 1 tbsp soy sauce, 3 tbsp rice vinegar and a drop of oil to make a seriously delicious salad dressing. Another great recipe, meanwhile, is a meat or cooked vegetable wasabi aioli dip. To make, blend 2 egg yolks, 1 tbsp lemon juice, 1 tbsp wasabi and 1 clove of garlic in a mixer. Slowly drizzle in 1/2 cup olive oil and blend until mixture thickens.

Fresh Ginger:

Another sushi staple, fresh ginger can add flavor way beyond a run-of-the-mill California roll. For a tasty, Asian-inspired salad dressing, combine 2 cloves garlic, 1 inch fresh peeled ginger root, the juice of one lemon, a drop of oil, 1/2 tsp soy sauce and pepper in a food processor until blended thoroughly. Allow to stand for 30 minutes before serving. For a quick and simple stir fry, lightly steam 1 bunch of broccoli florets and then stir-fry for 1-2 minutes until tender. Add 2 tsps grated fresh ginger and 1 clove of garlic and sauté for 60 seconds. Then add 2 tbsp soy sauce and 1 tbsp dry sherry, top with 3 tbsp slivered almonds and serve. To add Asian-flare to fall-themed soups, try this recipe for creamy carrot and ginger soup: Trim 1 1/2 pounds carrots and cut into 1” pieces, transfer to pot and add 4 cups of water and 1/2 tsp salt. Bring to a boil, reduce and cook uncovered for about 35 minutes or until carrots are very soft. Meanwhile, peel one 5” piece of fresh ginger and grate coarsely. Wrap grated ginger in a paper towel, squeeze to extract juice and discard grated ginger. Transfer cooked carrots to food processor and puree until smooth. Slowly add cooked water, ginger juice and 5 tbsp of heavy cream as you process. Pour mixture back into pot, add salt and pepper to taste and heat thoroughly.

Chili Peppers:

On the most obvious level, chili peppers are a great ingredient in carb-friendly chili dishes, but there culinary uses are far more extensive. Dice up jalapenos to spice up your next omelet or salad or as a topping for oven backed chicken or cooked cabbage dishes. For a decidedly more spicy take on warm nut mixes, combine 3 cups pecan halves, 2 tbsp melted margarine, and 1/2 tsp each of ground cumin, cayenne pepper, ground thyme, ground nutmeg and salt and pepper to taste and heat in 350 oven for 15 minutes stirring occasionally to prevent burning. Another great pepper-based recipe is a lima bean (which although high in carbs, contain a hefty dose of fiber to offset their glycemic index) and peppers, recipe that combines 10 oz cooked baby lima beans, sautéed green and red pepper strips (about ½ cup each) and one finely chopped cayenne pepper. It’s a recipe even your kids will enjoy!

Salsa:

A discussion of chili peppers wouldn’t be complete without giving salsa an honorable mention. And, while, there’s always tomato salsa, what fun is that? Instead take a walk on the wild side with some of these unusual salsa mixes. For a fruity – yet low sugar – salsa, zest 4 tbsp of orange and then peel and cut (removing any white pith) the remainder. Then coarsely chop 2 cups of fresh cranberries and throw in a bowl with orange. To this mixture, add 1/4 cup of minced onion, 2 tbsp minced cilantro, 1 tbsp minced ginger root and minced chilies (jalapeno or Serrano work best) and mix until blended. Let sit 3-4 hours before serving. Another innovative salsa recipe that is sure to become a summer-time favorite is cucumber salsa that tastes amazing when paired with grilled chicken or fish or as an accompaniment to Greek-inspired salads with crumbled feta. To make, remove seeds of 1 large cucumber, chop and place in mixing bowls. To that, add 1 clove of minced garlic, 2 tbsp diced poblano chili pepper, 1 tbsp diced onion and 1 tbsp fresh chopped cilantro. Then, stir in 2 tbsp lime juice, a splash of oil, 1 tbsp grated lime zest and salt and pepper to taste.

Vinegar:

If the Brits got one thing right, it’s that vinegar can go with just about anything! A foundation for many a salad dressing (just look at how many times it got a mention in the above posts!) vinegar also serves as a great dressing for warm vegetables. For roasted vegetables, combine 1 quart of red wine vinegar with 1 handful or dried, crushed rosemary sprigs. Bring to boil in non-reactive pan, simmer 8-10 minutes, and then pour into mason jar. For best results, let sit for two weeks so that flavors mingle. Balsamic vinegar, meanwhile, can be used, as is, to add flavor to asparagus, broccoli, even raspberries or strawberries.

Citrus Juice:

Much like vinegar, citrus is another popular ingredient in salad dressings, roasted vegetables, meat marinades, salsas and more. Some of our favorites here at MDA? A chili lime sauce perfect for poultry and fish made by combining 7 medium minced garlic cloves, 2 tbsp salt, ¼ cup fresh lime juice, 2 tbsp olive oil, 1 tsp sugar, 1 1/2 tsp ground chipotle chili. Another popular sauce perfect for summer veggies? A lemon caper sauce made with 2 tbsp fresh lemon juice, 2 tbsp minced red onion, 1 tbsp olive oil, 1 tbsp chopped drained capers, 1 tsp chopped fresh thyme and 1/2 tsp grated lemon peel.

Butter:

A little dab of butter never hurt anyone, so don’t be afraid to use it to add flavor to just about any dish! What to avoid? Using so much butter that your vegetables are literally awash in oil and lose all signs of freshness!

Now, what was that you were saying about another boring dinner??

(nz)dave, Muffet, Frenkieb, Hello Serjiy, y x l, nicodeemus1, Zeetz Jones, Felicea, ccsdteacher, tiny banquet committee Flickr Photos (CC)

Further Reading:

More Tuesday Top Ten Lists

SlashFood: Spice Gun

Modern Forager: How to Buy Herbs and Spices

Posted: Carbs, Diet, Health, How To, Nutrition, Recipes, The Tuesday 10

Healthy Tastes Great!0

Healthy Tastes Great! returns this week with some delectable spinach dishes. Share your favorite spinach recipes with fellow readers in the comment boards! Enjoy!

Spinach Caesar Salad with Pumpkin Seeds - A simple yet unique take on Caesar salad.

Chicken Curry with Spinach - Popping with flavor this Indian dish is high in protein and spinach. (Check out the video on the site.)

Spinach-Egg “Cookie” - Basically just a simple egg/spinach frittata cut into cookie-sized morsels.

Posted: Diet, Health, Healthy Tastes Great!, Nutrition, Recipes