HEART HEALTHY RECIPE (DINNER): ALMOND TOPPED MAHI MAHI

·         Spray butter (I Can’t Believe It’s Not Butter)

·         1 medium onion, sliced thin

·         1 (6 ounce) Mahi Mahi fillets

·         ½ tsp. seasoned salt

·         ½ tsp. dill weed

·         ¼ tsp. pepper

·         ¼ cup Parmesan cheese

·         ¼ cup fat free Mayonnaise

·         1 TBSP dried parsley

·         1 TBSP lemon juice

·         2 TBSP toasted almonds

1.      Preheat oven to 400˚

2.      Coat a 9x13 baking dish with spray butter

3.      Cover dish with sliced onions

4.      Place fish on top of onions and sprinkle with salt, dill and pepper

5.      Combine the mayonnaise, parsley, lemon and Parmesan cheese and spread over fish

6.      Bake uncovered for 18 to 20 minutes

7.      Sprinkle with almonds and serve

Servings:  4

Serving size:  1 fish fillet

Nutritional Information

Calories:  212

Fat:  4 g

Saturated Fat:  0 g                          

Cholesterol:  86 mg              

Sodium:  450 mg                  

Carbohydrate:  4 g            

Fiber:  1 g

Protein:  40 g

"The Perfect Day"
By: Nanette Cameron, RD