Citrus Mahi-Mahi Packet with Broccoli

Citrus Mahi-Mahi Packet with Broccoli
Recipe photo may include foods and ingredients that are not a part of this recipe and not included in the nutrition analysis.
Source: The Diabetes Cookbook. Recipe Credit: . Photo Credit: Peter Papoulakos.
Summary

If you’re not sure how to start cooking fish, try a simple and delicious method like this packet. It’s full of fresh flavors from lemon, orange and dill. Sealing the fish in a parchment paper pouch steams it to perfection and infuses the fish with flavor from the citrus and herbs. If you don't have parchment paper, aluminum foil will also work. We used mahi-mahi, but you could make this recipe with any type of fish filet.

  • Prep time
    5 min
  • Cook time
    25 min
  • Servings
    2 Servings
  • Serving size
    1 mahi-mahi fillet, 1 cup broccoli
Nutrition Facts

Nutrition Facts

2 Servings

  • Serving Size
    1 mahi-mahi fillet, 1 cup broccoli
  • Amount per serving Calories 270

  • Total Fat 9g
    • Saturated Fat 1.5g
    • Trans Fat 0g
  • Cholesterol 110mg
  • Sodium 200mg
  • Total Carbohydrate 18g
    • Dietary Fiber 5g
    • Total Sugars 7g
    • Added Sugars 0g
  • Protein 32g
  • Potassium 1210mg
  • Phosphorus 330mg

Choices/Exchanges: 1/2 Fruit, 2 Nonstarchy vegetable, 4 Lean protein

Ingredients

Ingredients

  • lemon (juiced)
    1/2
  • olive oil
    1 tbsp
  • black pepper
    1/4 tsp
  • chopped fresh dill
    2 tbsp
  • lemon (sliced)
    1
  • orange (sliced)
    1
  • mahi-mahi fillets
    2 (5-oz) fillets
  • broccoli (cut into florets)
    1 crown
Directions

Directions

  1. Preheat oven to 425° F. Place two pieces parchment paper on a baking sheet.

  2. In a small bowl, whisk together lemon juice, olive oil, pepper and dill.

  3. Place a few lemon and orange slices on center of parchment papers. Place fish fillets on top of orange and lemon slices. Drizzle lemon sauce evenly over fish fillets. Top fish with remaining orange and lemon slices. Fold over the top of the parchment paper, then roll the sides in to form a sealed pouch.

  4. Place packets on baking sheet and bake for 25 minutes or until done.

  5. While fish is baking, steam broccoli for 5-6 minutes.

  6. Serve fish packet with steamed broccoli. Be cautious when opening fish packet, as steam may be hot.

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