It’s the middle of the summer and who would believe we are still in the middle of a pandemic. With many of our restaurants still not fully open across the US, it makes sense to get back into our own kitchen and cook healthy. To keep our immune system at its peak, so we can fight back against this terrible virus. What better than seasonal fruits with a good quality protein, such as fish.
So today, in my kitchen, I’m cooking with Mahi-mahi and an assortment of beautiful fruits such as watermelon, avocado and peaches, dressed with a splash of olive oil, chopped basil and freshly squeezed lime juice. This dish is so easy to make, so follow along and turn good quality wholesome ingredients into a delicious meal for the family tonight – that’s just busting with goodness.
A 3-ounce serving of Mahi-mahi offers 93 calories when added to the diet. This fish helps to lower the chances of heart problems, cancer, counteract inflammation, reduces signs of aging, maintain healthy nerves and cell functions. It also offers minerals such as phosphorus, selenium and iron. Selenium provides antioxidant activity that assist immune function and thyroid gland. Magnesium promotes bone health, muscle and nerve function and also regulates cardiac rhythm. Phosphorus assist in energy production, improve bone health and forms cellular membranes. Mahi Mahi is a good source of omega-3 fatty acids which is a type of polyunsaturated fat. Omega-3 has extensive health benefits such as cutting down inflammation and lowers the chances of heart problems. Omega-3 fatty acids lower triglycerides levels, blood pressure, arrhythmia and atherosclerosis. The presence of Vitamin B-6 helps to promote brain functions that help to promote the activity of neurotransmitters as a control of neurological processes. The consumption of 6-ounce serving of Mahi Mahi grants 0.7 milligrams of Vitamin B-6 i.e. 54% of daily recommended intake of Vitamin B-6.
Two cups of watermelon (USDA Food Composition Database) has 80 calories, no fat, vitamin A (8%), B6 (6%) and C (25%), potassium (6%), magnesium (6%), thiamin (8%), phosphorus (2%).
Avocados contain a large amount of fiber and are rich in vitamins and minerals, such as B-vitamins, vitamin K, potassium, copper, vitamin E, and vitamin C. Research has linked eating avocados with various health benefits, such as a reduced risk of cardiovascular disease. Avocados are usually pear-shaped to round, and they come in a variety of colors, ranging from pale green to almost black when fully ripe. The most popular type is called Hass avocado, which is round with black skin.
Mahi-mahi with seasonal summer fruits
4x 6oz Mahi-mahi fillets
Freshly ground black pepper
2 tablespoons olive oil
2 cups watermelon, diced
2 peaches, stones removed, flesh cut into dice
¼ cup sliced red onion rings
1 avocado, stone removed, flesh cut into dice
1 medium red chili pepper, cut into rings
1 tablespoon freshly chopped basil
1 freshly squeezed lime – juice of
1 tablespoon extra-virgin olive oil
For the Mahi-mahi:
Pat dry the Mahi-mahi fillets, add a little of the oil to each fillets, then rub in the salt and pepper into the flesh of each fillet. Place a skillet on the stove over a medium to hot flame, when hot add the remaining oil. Carefully place the fillets into the pan one at a time. Cook for 3 to 4 minutes, then turn over and cook for a further 2 to 3 minutes. Remove each fillet from the pan and place on a plate covered with dish paper.
For the summer fruits:
Take a large bowl and combine all the ingredients together.
Place equal amounts of seasonal fruits into the center of four serving plates. Place a Mahi-mahi fillet on top of the fruits, garnish with baby basil leaves. Enjoy!
Recipe: Chef Mark Allison