Almond-Thyme-Crusted Mahi Mahi with Lemon Chardonnay Sauce

(1)

Firm, mild-flavored mahi mahi gets a delicate coating of almonds and bread crumbs and a drizzle of a light white-wine sauce for a main dish that's quick and a little bit fancy.

5456345.jpg
Prep Time:
20 mins
Additional Time:
10 mins
Total Time:
30 mins
Servings:
4
Yield:
4 servings

Ingredients

  • Nonstick cooking spray

  • 4 4- to 5- ounce fresh or frozen mahi mahi fillets

  • 1 egg white, lightly beaten

  • 1 tablespoon water

  • cup sliced almonds, coarsely broken

  • 2 tablespoons fine dry bread crumbs

  • 1 tablespoon snipped fresh thyme

  • ¼ teaspoon salt

  • 1 tablespoon light butter with canola oil

  • 1 tablespoon finely chopped shallot

  • 1 ½ teaspoons all-purpose flour

  • teaspoon salt

  • Dash black pepper

  • ½ cup dry white wine, such as Chardonnay

  • 1 tablespoon lemon juice

  • ½ teaspoon snipped fresh thyme

  • 1 teaspoon Snipped fresh thyme

Directions

  1. Preheat oven to 450 degrees F. Line a baking sheet with foil. Coat foil with cooking spray; set aside. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. Measure thickness of fish; set aside.

  2. In a shallow dish, combine egg white and the water. In a second shallow dish, combine almonds, bread crumbs, the 1 tablespoon thyme, and the 1/4 teaspoon salt. Dip fillets in egg white mixture, turning to coat. Dip in almond mixture, turning to coat evenly.

  3. Place fish on prepared baking sheet. Sprinkle any remaining almond mixture over fish. Coat fish with cooking spray. Bake 4 to 6 minutes per 1/2-inch thickness or until fish begins to flake easily when tested with a fork.

  4. Meanwhile, in a small saucepan melt butter over medium heat. Add shallot; cook 3 minutes, stirring occasionally. Add flour, the 1/8 teaspoon salt, and the pepper, stirring until flour is coated. Add white wine and lemon juice all at once. Cook and stir until thickened and bubbly. Cook and stir 1 minute more. Remove from heat. Stir in the 1/2 teaspoon thyme. Drizzle sauce over fish to serve. If desired, garnish with additional snipped thyme.

Originally appeared: Diabetic Living Magazine

Nutrition Facts (per serving)

203 Calories
6g Fat
6g Carbs
24g Protein
Nutrition Facts
Servings Per Recipe 4
Serving Size 1 fillet
Calories 203
% Daily Value *
Total Carbohydrate 6g 2%
Dietary Fiber 1g 4%
Total Sugars 1g
Protein 24g 48%
Total Fat 6g 8%
Saturated Fat 1g 5%
Cholesterol 84mg 28%
Sodium 383mg 17%

Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate.

* Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.)

(-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs.

Related Articles