Creole Mahi Mahi with Collard Greens
This fast and easy Southern inspired dish features blackened mahi-mahi and collard greens, a true superfood. The American Heart Association recommends eating fish twice a week because it is rich in omega 3 fatty acids, which lower triglyceride levels, reducing risk for heart disease. Collard greens are not only flavorful, they are highly nutritious. One serving provides 7x the recommended daily intake for vitamin K, supporting strong bones. They also contain glucosinolates (sulfur-containing compounds) that may reduce risk for cancer. Collards also provide 8 grams fiber per serving and the antioxidant alpha-lipoic acid, which reduces blood sugar levels. Peppers, onions and tomatoes add sweetness and high doses of vitamins A & C to this vegetable forward meal.
Makes: 4 servings
Time to cook: 30 minutes
Ingredients
- 4 (5 ounce) Mahi mahi fillets (can use any firm, white fishlike barramundi or catfish)
- 1 bunch collard greens, chopped into bite sized pieces
- 1 small onion, diced
- 1 green bell pepper, chopped
- 2 celery sticks, chopped
- 1 tomato, chopped
- ¼ cup jarred roasted red bell peppers, chopped
- 2 teaspoons Creole seasoning
- 2 tablespoons olive oil
- Freshly ground black pepper
Cooking Instructions
- Pat fish fillets dry with paper towels. Place on a plate and season with 1 teaspoon Creole seasoning and black pepper. Drizzle with 1 tablespoon olive oil and rub to coat.
- Heat 1 tablespoon olive oil in a large, non-stick pan over medium-high heat. Add fish skin sides up to hot pain. Cook on each side for 5-7 minutes or until fish is fully cooked. Transfer fish to a plate.
- Add 1 tablespoon oil to pan. Add onions, bell peppers and celery to hot pan. Season with 1 teaspoon Creole seasoning and pepper. Cook for 4-5 minutes or until onions are translucent, stirring occasionally. Add collards and tomatoes and stir to combine. Add ¼ cup water. Cook for 3-4 minutes or until collards begin to wilt.
- Divide sautéed vegetables between plates and place fish on top. Serve immediately.
Nutrition per serving
185 calories; 5.5 g fat (.5 g sat, 3.5 g mono, 1.5 poly); 100 mg cholesterol; 25 g protein; 4 g carbohydrate; 0 g added sugars; 10 g fiber; 224 mg sodium; 321 mg potassium. Nutrition Bonus: 55% RDI Niacin, 60% RDI Vitamin A, 700% RDI Vitamin K, 80% RDI Vitamin C.
Recipe by Katy Nishida
