Mahi-Mahi with Tomatoes, Capers & Olives

Mahi-Mahi with Tomatoes, Capers & Olives

Active Time: 20 minutes | Total Time: 20 minutes

Serves:

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Added by Healing Gourmet
on July 08, 2009

Ingredients

Healing Benefits

This Recipe:

Tomatoes: A Powerful Prostate Protector

Preparation

Heat oil in large, safe skillet over medium-high heat.
Add onion. Sauté until translucent about 2 minutes.
Add wine. Boil until reduced to 3/4 cup, about 3 minutes.
Add tomatoes with juice. Bring to boil. Sprinkle fish with salt and pepper.
Add fish to skillet over tomato mixture. Reduce heat to low, cover, and simmer until fish is cooked through, about 9 minutes.
Using slotted spatula, transfer fish to plate and cover to keep warm.
Mix olives, capers, half of the oregano, and orange peel into sauce in skillet.
Increase heat to high and boil until is reduced and thickened, about 5 minutes.
Place 1 fish fillet on each plate. Pour sauce over fish, sprinkle with remaining oregano, and serve.

The Benefits

*Excellent Source of: Iron, Potassium, Protein, Selenium, Vitamin B6, Vitamin C, Niacin, EPA/DHA Omega-3, Phosphorous
*Good Source of: Fiber, Magnesium, Vitamin A, Vitamin B12, Riboflavin, Manganese
*Preferences: Low Carbohydrate, Low Sugars, Low Saturated Fat, No Corn, No Dairy, No Eggs, No Gluten, No Grains, No Legumes, No Nuts, No Peanuts, No Pork, No Poultry, No Red Meat, No Seeds, 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: 2.68

Calories: 248

MACRONUTRIENTS	Amount	% Daily Value*
Total Fat	6.2 g	*
Saturated Fat	0.94 g	*
Monosaturated Fat	3.6 g	*
Polyunsaturated Fat	0.95 g	*
Trans Fat	0 g	*
Essential Fatty Acids (Omega-3)
ALA	76 mg	*
EPA, DHA	34 mg, 148 mg	*
Conjugated linolenic acid (CLA)	0 mg	*
Cholesterol	122.6mg	*
Total Carbohydrate	10.3 g	*
Sugars	4.7 g	*
Fiber	2.5 g	*
Protein	32.6 g	*

MICRONUTRIENTS	Amount	% Daily Value*
VITAMINS
Vitamin A	522.4 IU	10%
Vitamin C	14.6 mg	24%
Vitamin D	0 IU	0%
Vitamin E	1.1 IU	4%
Vitamin B6	0.87 mg	44%
Vitamin B12	1 mcg	17%
Vitamin K	7.1 mg	9%
Folate	27.1 mcg	7%
Niacin	11.2 mg	56%
Riboflavin	0.2 mg	12%
Thiamin	0.11 mg	7%
MINERALS
Calcium	91.8 mg	9%
Copper	0.12 mg	6%
Iron	3.8 mg	21%
Magnesium	72 mg	18%
Manganese	0.22 mg	11%
Phosphorous	280.1 mg	28%
Potassium	1001.6 mg	29%
Selenium	61.8 mcg	88%
Sodium	447.5 mg	19%
Zinc	1.1 mg	7%
PHYTONUTRIENTS
Alpha-carotene	0 mcg
Beta-carotene	129.7 mcg
Beta-cryptoxanthin	1.4 mcg
Lutein + zeaxanthin	164.7 mcg
Lycopene	3140.6 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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