Seared Mahi Mahi Salad with Tangerine, Guava and Pink Peppercorn Dressing

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Mahi mahi is a relatively low-in-fat fish, but is still a source of healthy omega-3 fatty acids. Mild and sweet, it does not taste “fishy”, making it a good pick for people who don’t like fish much but want to get some into their diets. In the summer, grill the fish; mahi mahi is meaty and firm making it a good grilling fish.

Tags: Intermediate, 20 Mins, Entrées, Fish, Fry, President's Choice Blue Menu, Healthy Insider's Report 2012, Top of the charts 2012 , Omega 3, Good Source of Vitamins/Minerals
Serves: 2
Skill level: Intermediate
Prep time: 15  minutes
Cooking time: 5  minutes
Total: 20  minutes

Additional Information

Ingredients

2/3 cup (150 mL) snow peas
1 pkg (280 g) PC Blue Menu Wild Mahi Mahi , thawed
2 tsp (10 mL) olive oil
1/4 tsp (1 mL) sea salt
6 leaves Boston lettuce
1/4 cup (50 mL) thinly sliced red onion
1 tangerine, peeled and segmented
1/4 cup (50 mL) PC Blue Menu Tangerine Guava Pink Peppercorn Dressing

Instructions

  1. In saucepan of boiling salted water, cook snow peas for 1 minute or until bright green and tender-crisp. Drain. Plunge into bowl of ice water. Drain. Set aside.
  2. Heat nonstick frying pan over medium-high heat. While it heats, gently toss mahi mahi fillets with olive oil and sea salt. Once frying pan is very hot, sear mahi mahi for 2 to 3 minutes per side, depending on thickness. Remove from frying pan; set aside.
  3. Divide lettuce between two dinner plates, placing in single layer. Scatter snow peas, red onion and tangerine segments over lettuce.
  4. Let fish cool slightly, then break gently into large chunks. Divide evenly between the two plates. Drizzle dressing over salad and serve immediately.

Nutritional Information

Per serving:
330 calories
fat 14 g
omega-3 polyunsaturated fats 1.8 g
sodium 630 mg
carbohydrate 17 g
fibre 3 g
protein 33 g
Excellent Source of Vitamin C
Source of Fibre
Source of Iron
Source of Vitamin A