Wine Down Wednesday

Wind down your Wednesday with fresh  Mahi Mahi & Balsamic Grilled Vegetables.  Mahi is high in protein and low in calories. It is also low in saturated fat, rich in niacin, vitamin B12, phosphorus, and selenium. Hawaii Mahimahi provides about 400 mg of omega-3’s (DHA and EPA) per 4 ounce serving of fresh fish (1).  Its firm texture and mild, slight sweet flavor make it a great option for grilling, sauteeing, or broiling.

Mahi Mahi with Balsamic-Wine Sauce

Ingredients

• 4 (6-ounce) mahimahi fillets
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper
• 2 teaspoons olive oil
• 1/4 cup finely chopped red onion
• 1 cup dry white wine
• 1/4 cup balsamic vinegar
• 1 tablespoon capers
• 1 tablespoon chopped fresh parsley

Preparation

1. Sprinkle the fish with salt and pepper. Heat olive oil in a large nonstick skillet over medium-high heat. Add fish and onion; cook for 3 minutes. Turn fish over. Stir in wine, vinegar, and capers; cook 3 minutes. Remove fish from pan. Cook wine mixture an additional 3 minutes or until reduced to 1/2 cup. Serve sauce with fish; sprinkle with parsley.

Nutritional Information

Yield: 4 servings (serving size: 1 fillet and 2 tablespoons sauce)

Amount per serving

• Calories: 182
• Calories from fat: 17%
• Fat: 3.5g
• Saturated fat: 0.6g
• Monounsaturated fat: 1.9g
• Polyunsaturated fat: 0.5g
• Protein: 31.8g
• Carbohydrate: 4.2g

Grilled Vegetables with Balsamic Vinaigrette

Ingredients

• 1/4 cup balsamic vinegar
• 2 tablespoons honey
• 1 tablespoon olive oil
• 1 teaspoon coarsely ground black pepper
• 1/2 teaspoon salt
• 4 garlic cloves, minced
• 4 plum tomatoes, halved
• 2 zucchini, cut lengthwise into 1/4-inch slices
• 1 (1-pound) eggplant, cut crosswise into 1-inch-thick slices
• 1 red bell pepper, cut into 8 wedges
• 1 onion, cut into 2-inch-thick wedges
• 1 small bunch kale (about 8 ounces)
• Cooking spray

Preparation

1. Combine first 6 ingredients in a bowl.
2. Combine tomatoes and next 5 ingredients (tomatoes through kale) in a bowl. Divide balsamic vinaigrette and vegetable mixture evenly between 2 large zip-top plastic bags. Seal; marinate in refrigerator 1 hour, turning bags occasionally.
3. Remove vegetables from bags; reserve marinade. Prepare grill. Place vegetables on grill rack coated with cooking spray; grill 7 minutes on each side or until onion is tender, basting with reserved marinade.

Nutritional Information

Amount per serving

• Calories: 87
• Calories from fat: 24%
• Fat: 2.3g
• Saturated fat: 0.3g
• Monounsaturated fat: 1.3g
• Polyunsaturated fat: 0.4g
• Protein: 2.7g
• Carbohydrate: 16.6g

*Recipes taken from Cooking Light


1. Nutrient analysis was performed on Hawaii-caught fish by PacMar Inc., Honolulu, Hawaii under NOAA Award No. NA06NMF4520222. Nutrient labels and claims follow the NLEA Labeling Act and were prepared by Joannie Dobbs, PhD, CNS Nutrition Specialist (University of Hawaii, Manoa) and John Kaneko MS, DVM (PacMar)