The High-Protein Cookbook - Linda West Eckhardt [9]
Stir together the salt, pepper, and flour on a piece of wax paper. Mix the broth, lemon, and capers in a small cup. Heat a large skillet over medium-high heat, then film the bottom with oil. Dredge the fish in the seasoned flour, then cook until it is light brown on the bottom, about 2 minutes. Flip it over, adding oil if necessary to keep it from sticking, and cook the second side until browned, about 2 minutes. Transfer to warmed dinner plates. Crank up the heat under the skillet and pour in the lemon-caper mixture. Scrape up the brown bits in the skillet and boil it down until somewhat reduced. Remove from the heat, and swirl in the butter. Pour the sauce over the fish and serve.
Nutritional Analysis: 443 calories, FAT 29 g, PROTEIN 38 g, CARB 7 g, FIBER 2 g, CHOL 90 mg, IRON 2 mg, SODIUM 1,183 mg, CALC 175 mg
Mahimahi on a Bed of Roasted Red Peppers
The firm texture and subtle flavor of mahimahi juxtaposed with the smooth texture and sweet flavor of roasted red pepper is a winner every time. For a beautiful meal, serve along with roasted yellow squash.
MAKES 2 SERVINGS
Preparation time: 5 minutes
Cooking time: 15 minutes
2 roasted red bell pepper, chopped (see note)
1 clove garlic, minced
¼ teaspoon cumin
1 tablespoon fresh lemon juice
1 ½ tablespoons extra-virgin olive oil
12 ounce mahimahi fillets
½ teaspoon salt
½ teaspoon freshly milled black pepper
Preheat the oven to 425°F. Spray an 8 X 8 X 8-inch Pyrex baking dish with cooking spray or oil lightly. Stir the red pepper, garlic, cumin, lemon juice, and 1 teaspoon of the olive oil into the dish. Lay mahimahi fillets on top and brush with the remaining oil. Season lightly with salt and pepper. Cover tightly with aluminum foil. Bake for 12 to 15 minutes, just until the fish is opaque. Scoop red pepper and fish onto warmed dinner plate. Nestle a mound of roasted yellow squash alongside.
Nutritional Analysis, including the Squash: 205 calories, FAT 5 g, PROTEIN 32 g, CARB 4 g, FIBER .3 g, CHOL 124 mg, IRON 4 mg, SODIUM 854 mg, CALC 36 mg
Cooking Lesson
If you don’t have time to roast your own peppers, try to buy them from the fresh deli section of a quality grocery stores; they are better than the peppers in a jar. If you want to make your own, roast peppers directly over a gas flame or in a 450°F. oven, turning, until skin is charred all over. Pop into a paper bag, seal, and let the peppers sweat a few minutes. Strip skin off and discard. Remove and discard seed and pulp. Cut roasted pepper flesh into strips. This will add about 15 minutes to your overall cooking time.
Roasted Yellow Squash with Lemon Juice
MAKES 2 SERVINGS
Preparation time: 5 minutes
Cooking time: 15 minutes
4 yellow summer squash, sliced ¼ inch thick
2 tablespoons extra-virgin olive oil
1 tablespoon fresh lemon juice
Salt and freshly milled black pepper to taste
Preheat the oven to 425°F. Toss the squash with the olive oil, lemon juice, and salt and pepper. Spread out in a single layer in a large 9 X 13 X 2-inch glass baking pan. Bake until golden brown, about 15 minutes. Serve warm or cold.
Chilled Hawaiian Mahimahi with Lomi-Lomi Relish
Make this dish at your convenience and refrigerate, then serve cold or at room temperature. It’s especially good in the summer when you don’t even want to think about heating up the kitchen.
MAKES 2 SERVINGS
Preparation time: 15 minutes
Cooking time: 10 minutes
Chilling time: 30 minutes to 24 hours
LOMI-LOMI RELISH
¼ cup finely chopped cherry tomatoes
¼ cup finely chopped yellow bell pepper
1 scallion, finely sliced
2 tablespoons minced onion
1 tablespoon minced jalapeño
1 tablespoon fresh lemon juice
½ teaspoon salt
12 ounces mahimahi fillets
2 bay leaves
½ teaspoon black peppercorns
Grated zest of ½ lemon plus 1 tablespoon fresh lemon juice
Romaine lettuce leaves
Stir together the relish ingredients in a small bowl: tomatoes, bell pepper, scallion, yellow onion, jalapeño, lemon juice, and salt. Cover and refrigerate until serving time.
Place a steamer rack inside a large pan of simmering