Panko-Crusted Mahi Mahi with Wasabi Aioli, Quinoa, and Green Bean-Tomato Saute

Panko-Crusted Mahi Mahi with Wasabi Aioli, Quinoa, and Green Bean-Tomato Saute

Source: HelloFresh

Pungent wasabi gives a nice little kick to the delicate, mild flavor of mahi mahi. A simple veggie saute completes this light and healthy weeknight dinner.

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Ingredients

  • Mahi-Mahi340 g
  • Mayonnaise50 g
  • Green Beans115 g
  • Grape Tomatoes115 g
  • Shallot55 g
  • Wasabi Paste1 tsp
  • Panko Breadcrumbs½ cup
  • Lime1
  • Quinoa½ cup
  • Butter2 tbsp

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  • Olive Oil1 tsp
  • Salt1
  • Pepper1

Method

  1. Prep the ingredients: Preheat the oven to 180 °C. In a small pot, bring 1 cup water with a large pinch of salt to a boil. Zest and halve the lime. Cut one half into wedges. Halve, peel, and finely chop the shallot. Halve the tomatoes.
  2. Cook the quinoa: Add the quinoa to the boiling water, cover, and reduce to a low simmer for 15-20 minutes, until tender. Season with salt and pepper.
  3. Make the wasabi aioli: in a small bowl, combine the mayonnaise, lime zest, a squeeze of lime (to taste) and the wasabi (to taste). Season with salt and pepper.
  4. Make the panko crust: In a medium pan, melt 1 Tablespoon butter. Toss the panko into the melted butter and season with salt and pepper. Transfer the panko to a plate and wipe out the pan.
  5. Cook the mahi mahi: Season the mahi mahi on all sides with salt and pepper. Spread the top of each fillet with 1 teaspoon of wasabi aioli. Press the panko onto the top of each fillet and place onto a lightly oiled baking sheet. Bake in the oven for about 10 minutes, until flaky and opaque.
  6. Saute the green beans and tomatoes: Meanwhile, heat 1 Tablespoon butter in the same pan over medium heat. Add the shallot and green beans and cook, tossing, for 4-5 minutes, until the shallots are softened. Add a splash of water to the pan and let the green beans steam until tender. Add the tomatoes and cook, tossing, for another 1-2 minutes, until heated through. Season with salt and pepper.
  7. Plate: Serve the panko-crusted mahi mahi on a bed of veggies and quinoa. Serve with the remaining wasabi aioli and a wedge of lime. Enjoy!

Nutrition and health score per serving Estimated

7.1of 10
Good
  • Nutrients+3.81
    Protein +1.25Plants +1.13Fiber +1.13Whole grains +0.3
  • Sugar−0.75
    Glycemic load −0.75
  • Fat, salt & calories−0.99
    Sodium −0.5Saturated fat −0.49

Base 5+3.81−0.75−0.99=7.1

786Calories
46.7 gProtein
40.1 gFat
62.9 gCarbs

Estimated from the ingredients. Not medical advice.

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