Here we are folks. A meal that you can prep and get cooking in a matter of minutes. I threw all of this together from a quick stop at the freezer section. I am thrilled that the Stop & Shop’s near us are starting to carry better seafood choices AND their Nature’s Promise line is expanding to healthy but quick convenience items. Case in point, their new “Bulgur Quinoa with Vegetables”. Seriously, good for you and you simply microwave or stove top it for 5-7 minutes. You can find it in the freezer section. I only nuked half the contents for 5 minutes and it was perfect.
I also found the wild Mahi-Mahi in the freezer section and was thrilled. It may be difficult to find and expensive at a fish mongers so this is an affordable option. It is also a great fish that you can enjoy frequently since it is a ‘Best Choice’ on EatingWell’s seafood guide. I simply took them out to thaw the night before.
Ingredients for crusted Mahi-Mahi:
12-16 oz. Mahi-Mahi
1/3 cup whole wheat panko or regular bread crumbs
1 Tablespoon lemon juice
2 Tablespoons Olive Oil
1 Tablespoon parsley (from our garden)
2 cloves of garlic, chopped
1/4 teaspoon paprika
dash or two of salt & pepper
2. Combine all ingredients (after the fish) in a bowl and mix well.
3. Gently towel off the fish so that it was not too moist. Apply the mixture and press firmly onto the fish.
4. Bake for 25 minutes. If your fish is thinner than ours (it was about an inch thick), you should only need about 18-20 minutes.