Broiled Mahi with Red Bell Pepper Sauce

Broiled Mahi with Red Bell Pepper Sauce

Light mahi is the perfect palette for this unique pumpkin seed pesto

Active Time: 30 minutes | Total Time: 30 minutes

Serves:

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Added by Healing Gourmet
on October 01, 2006

Ingredients

Healing Benefits

This Recipe:

Preparation

In a medium saucepan, heat oil over medium low.
Chop basil, red bell pepper, and crush garlic. Crush pumpkin seeds using a mortar and pestle.
In another pot heat water to boiling and add basil for 5 seconds to blanche. This helps to retain the green color. Remove the blanched basil and set aside.
Add crushed pumpkin seeds, garlic, diced bell pepper and basil to oil over medium low heat. Brush mahi filets with a small amount of pesto sauce.
Place under broiler for 5-8 minutes until juices run clear and fish is white throughout.
Top mahi with bell pepper pesto and serve.

The Benefits

*Excellent Source of: Iron, Magnesium, Protein, Selenium, Vitamin A, Vitamin B6, Vitamin C, Vitamin K, Niacin, Phosphorous, Manganese
*Good Source of: Potassium, Zinc, Vitamin B12, Vitamin E, EPA/DHA Omega-3
*Preferences: Low Carbohydrate, Low Sodium, Low Sugars, No Citrus, No Corn, No Dairy, No Eggs, No Gluten, No Grains, No Legumes, No Molds, No Nuts, No Peanuts, No Pork, No Poultry, No Red Meat, No Shellfish, No Soy, No Tubers, No Yeast

Nutrition Information(amounts per serving)

Serving Size:1 Serving

View Calorie Breakdown OMEGA-6 / OMEGA-3 RATIO: 15.23

Calories: 340

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	25 g	*
Saturated Fat	3.9 g	*
Monosaturated Fat	15 g	*
Polyunsaturated Fat	5 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	187 mg	*
EPA, DHA	22 mg, 99 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	81.8mg	*
Total Carbohydrate	4.9 g	*
Sugars	1.4 g	*
Fiber	1.3 g	*
Protein	24.7 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	1423.8 IU	28%
Vitamin C	39.5 mg	66%
Vitamin D	0 IU	0%
Vitamin E	3 IU	10%
Vitamin B6	0.59 mg	30%
Vitamin B12	0.67 mcg	11%
Vitamin K	38 mg	48%
Folate	30.5 mcg	8%
Niacin	7.4 mg	37%
Riboflavin	0.15 mg	9%
Thiamin	0.07 mg	5%
MINERALS
Calcium	35.8 mg	4%
Copper	0.02 mg	1%
Iron	3.8 mg	21%
Magnesium	115.3 mg	29%
Manganese	0.55 mg	28%
Phosphorous	337.1 mg	34%
Potassium	661.1 mg	19%
Selenium	41.9 mcg	60%
Sodium	103.1 mg	4%
Zinc	1.7 mg	11%
PHYTONUTRIENTS
Alpha-carotene	6 mcg
Beta-carotene	656.5 mcg
Beta-cryptoxanthin	147.8 mcg
Lutein + zeaxanthin	269.7 mcg
Lycopene	0 mcg

*Notes on Macronutrients: Because your personal nutrition needs are unique, please refer to the information on this site to learn more about your intake of macronutrients (Fats, Carbohydrates & Protein).

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