Mahi Mahi is a great fish for kids. Mild flavor, firm texture, nutritious and sustainable. Three ounces of Mahi Mahi deliver 20 grams of protein and 133 milligrams of Omega 3 fatty acids!!! Serve it in place of chicken fingers or store bought fish sticks for a healthy and delicious alternative. Here I serve it with Roasted Tomatillo Salsa and Tzatziki, recipes follow.
Mahi Mahi Fish Sticks
12 ounces (3/4 pound) fresh or frozen Mahi Mahi*, cut fillets down the middle if not already trimmed, then cut into 1 inch strips
1 tablespoon fresh lemon juice
2 teaspoons olive oil
½ teaspoon poultry seasoning
½ teaspoon ground mustard
¼ teaspoon cayenne pepper
1 teaspoon salt
Mix lemon juice, olive oil and seasonings together and gently toss fish in the mixture. Lightly coat a sheet of parchment with oil, place fish sticks on parchment leaving space between them. Bake in a 350 degree (Fahrenheit) oven for 8-10 minutes. Serve immediately. Serves 4.
*If using frozen, thaw in the refrigerator prior to using. If you forget to take it out of the freezer like I often do try thawing quickly in a sink or large bowl filled with cold water. Leave it in the package and weigh it down with a plate on top for 30 minutes.
Roasted Tomatillo Salsa
Place 2 cups fresh chopped tomatillos and one small jalapeno*, stemmed and seeded in a small baking dish. Drizzle a couple of teaspoons of olive oil over and add a pinch of salt and pepper. Stir and roast at 350 degrees Fahrenheit for 30 minutes. Let cool until able to handle. Pour contents of baking dish into blender and add ¼ cup fresh basil leaves, two teaspoons of honey and the juice of one lemon. Blend until smooth. Taste and adjust seasonings, adding more salt or honey as needed.
*taste your peppers before using so you know how much you want to use and whether you want to use the seeds and membrane (where much of the heat is held)
Greek for “yumminess” (not really!), tzatziki will cool off spicy food and the lemon and garlic complement the Mahi Mahi and Roasted Tomatillo Salsa well.
Peel and seed one whole cucumber. Chop or grate on a cheese grater and place into a colander lined with a clean dish towel. Let shredded cucumber drain over a large bowl for 10 minutes. Grab ends of the towel and squeeze as much liquid out of the cucumber as possible. Save the cucumber juice for another use. Mix shredded cucumber with: one cup of plain greek yogurt, one tablespoon of lemon juice, one teaspoon of lemon zest, one teaspoon honey, ½ teaspoon salt, pinch of pepper, one minced clove of garlic and half a teaspoon of freshly chopped mint. Refrigerate for at least 30 minutes before using.