Oven Fried Mahi Mahi Recipe

Oven Fried Mahi Mahi Recipe #SoFabFood

A Healthy 30-Minute Meal: Oven Fried Mahi Mahi

If you’re looking for a healthy dinner option, this recipe is perfect for you! Oven Fried Mahi Mahi is one of our favorite entrees because it’s such a healthy meal base, it’s extremely flavorful, and it’s so simple to make. Mahi Mahi has zero carbs, is low in fat and calories, and very high in protein, but when you fry your fish, it cancels out some of those health properties. That’s why we turn to this low sodium Oven Fried Mahi Mahi recipe that uses the oven to bake this tasty fillet. It tastes and looks just like it’s been fried so you can enjoy all of the flavor without all of the added fats. Ready in just about 30 minutes, we’re sure you’re going to love this recipe too!

Oven Fried Mahi Mahi Recipe #SoFabFood

You don’t need much to make this flavorful and healthy dish. You’ll need the Mahi Mahi fillets, some avocado or olive oil, bread crumbs, cooking spray, and your favorite no-salt seasoning.

Oven Fried Mahi Mahi in the freezer #SoFabFood

Simply brush your fillets with a very light layer of avocado oil, then cover them in the bread crumb and seasoning mix, then place them in a greased baking pan in the freezer for about 5-10 minutes to allow the breading to set. Preheat your oven to 450ºF, remove them from the freezer, spray them with a tiny bit of cooking oil, then bake them for about 20 minutes.

Oven Fried Mahi Mahi #SoFabFood

Remove them from the oven and serve with salad, slaw, or any other side you love to pair with your fish dinners. This is a simple, delicious, and healthy meal your whole family will enjoy.

Oven Fried Mahi Mahi Recipe
 
Prep time
Cook time
Total time
 
Oven Fried Mahi Mahi is a baked fish that tastes and looks just like it's been fried on the stovetop.
Author:
Recipe type: Main
Ingredients
  • 5- ½" thick Mahi Mahi Fillets
  • 1½ cups bread crumbs (we use stale bread to make our own)
  • ½ cup bread flour
  • 2 tbsp Mrs. Dash Garlic & Herb Seasoning Mix
  • ¼ cup Avocado or Extra Virgin Oil Oil
  • Cooking Spray
Instructions
  1. Wash the Mahi Mahi fillets and set aside.
  2. On a plate, mix the bread crumbs, flour, and seasoning mix together thoroughly.
  3. Brush the Mahi Mahi fillets with a very thin layer of avocado oil on all sides and dredge through the bread crumb mixture, patting for thorough coverage.
  4. Preheat oven to 450ºF.
  5. Place fillets on a non-stick baking pan and place in the freezer for 5-10 minutes to allow the breading to set.
  6. Remove the fillets from the freezer and lightly spray the tops with the cooking spray.
  7. Cook for 10 minutes on one side, then flip and lightly spray the other side with cooking spray, then cook for an additional 10 minutes.

We hope you enjoy this Oven Fried Mahi Mahi recipe as much as we do. If you love this heart-healthy meal, be sure to subscribe to our newsletter so you never miss a single recipe. For daily recipe inspiration, like us on Facebook, follow us on Pinterest, and stop by our Google+ Community to see all of the amazing recipes our community members are sharing. Enjoy!

Orange Chicken Fried Rice Recipe

This recipe for Orange Chicken Fried Rice is a guest post by food blogger, Dan George  from Mantitlement. To find more recipes from Dan, be sure to visit his site!

Orange Chicken Fried Rice

Orange Chicken Fried Rice: A Simple Weeknight Meal

One of my new favorite Chinese food take-out dishes is Orange Chicken. Not the most healthy item on the menu, but it’s so good. So to lighten up my favorite dish, I turned it into this Orange Chicken Fried Rice. The name of this recipe should actually have quotes around the word “fried”…like that. It’s not actually fried, but it tastes just as good as if it was – if not better.

I love a good comfort food recipe (or fried appetizers in any form), but for dinner time with my family, we try to keep things as healthy as we can. And not only is this recipe a healthy one, but it’s also on the table in 15 minutes.

To make this a quick weeknight dinner, I took some help from the store and grabbed frozen, pre-cooked brown rice. This stuff is amazing. It steams up perfectly in your microwave in 3 minutes when normally it would take you 45 minutes to cook a pot of brown rice. Got to take your short cuts when you can.

Here’s how easy it is to put this rice dish together…

Start by making the orange sauce. Just whisk together the garlic, orange juice, fresh ginger, honey, soy sauce, rice vinegar, and a pinch of crushed red pepper flakes in a small bowl.

Then heat your wok or a large skillet over high heat until it’s good and hot. Add a tablespoon of canola oil and then the ground chicken. Brown the chicken for about 5 minutes, breaking up with a wooden spoon as you go.

Once the chicken is browned, pour in the orange sauce and combine it with the chicken. Let it cook down for a minute or two until most of the liquid is cooked into the chicken and absorbed.

Orange Chicken Fried Rice #SoFabFood

Now the easy part – just add in your cooked brown rice, peas, and chopped scallions.

Orange Chicken Fried Rice

Stir together just enough to warm everything through…and DONE.

Your family will go crazy for this rice, I guarantee it. You’ll love it because it’s good for them, and they’ll love it because of its amazing flavor. That’s a family dinner win, win!


Orange Chicken Fried Rice
 
This delicious and healthy Orange Chicken Fried Rice can be ready in about 15 minutes and it will be a hit with the whole family!
Author:
Recipe type: Main
Cuisine: Chinese
Ingredients
  • 2-10 oz. bags of Steamfresh Whole Grain Brown Rice
  • 1 lb. ground chicken
  • 1 T. canola oil
  • 3 cloves of garlic, peeled and minced
  • ⅓ c. orange juice
  • 2 T. honey
  • 1 T. fresh ginger, grated
  • ¼ c. soy sauce
  • 2 T. rice vinegar
  • ¼ t. crushed red pepper flakes
  • ¼ c. scallions, chopped
  • 1 c. frozen peas, defrosted
Instructions
  1. Make the orange sauce by combining the garlic, orange juice, honey, ginger, soy sauce, rice vinegar, and red pepper flakes in a small bowl.
  2. Whisk to combine and set aside.
  3. Heat the rice in the microwave according to the package directions and set aside.
  4. In a large wok or skillet, heat up the canola oil over high heat, then add in the ground chicken.
  5. Brown the chicken while breaking up with a wooden spoon until completely cooked through.
  6. Pour the orange sauce over the chicken and stir to combine.
  7. Cook for 2 -3 minutes until the sauce is almost all absorbed into the chicken.
  8. Next add in the steamed rice, the frozen peas, and the scallions.
  9. Stir together just to heat up the ingredients and serve.

We hope you enjoy this simple and delicious recipe for Orange Chicken Fried Rice as much as we do. If you love this easy recipe, you can find more like it by visiting our 30-Minute Meals section. Be sure to subscribe to our newsletter so you never miss a single recipe. For daily recipe inspiration, like us on Facebook, follow us on Pinterest, and stop by our Google+ Community to see all of the amazing recipes our community members are sharing. Enjoy!

Join Us: SoFabFood Pizza Twitter Chat on 5/27/15!

#SoFabFood-Pizza-Twitter-Chat-May-27th-8pm-EST

Let’s Swap Recipes at the SoFabFood Pizza Twitter Chat on 5/27/15 at 8:00 pm EST!

Pizza, quite possibly America’s favorite food. We love pizza so we’re very excited to announce that we’ll be hosting a #SoFabFood #Pizza Twitter Chat on Wednesday, 5/27/15, from 8:00 to 9:00 pm EST. We’ll be swapping recipes and talking about our favorite food. There are so many ways to make pizza, we’re not sure how we’re even going to contain the discussion to an hour. We’ll be discussing mouthwatering cheesiness, healthier pizza options, and all the delectable toppings you can handle. Join us for fun, conversation, and some of the best recipes that will have you making a different kind of pizza every night of the week. Be sure to RSVP, bring your friends, and get ready to share your best pizza recipes and techniques!

To get an idea of what we’ll be sharing, here are some some of our favorite recipes for you to enjoy:

 Made-from-Scratch Low Sodium Pizza

Gluten-Free Cauliflower Crust Pizza

Pepperoni Pizza Waffles

Mushroom Garlic Naan Bread

5 Party Pizzas Recipe Roundup

Now that you’re hungry, let’s get ready to have a fun time and swap pizza recipes. Hope to see you there! Here are the details ~ don’t forget to RSVP!

  #SoFabFood-Pizza-Twitter-Chat-May-27th-8pm-EST

RSVP and join us for the #SoFabFood #Pizza Twitter Chat

DATE:  Wednesday, 5/27/15

TIME:  8:00pm – 9:00pm EST

HOSTS: @SoFabFood @notinsanemom @thedomesticexec @tsue1136 @kateuhldean

SPONSOR: SoFabFood.com

How To Participate In A Twitter Chat on SoFabChats!

  1. Visit SoFabChats and RSVP for the Chat.
  2. Click Go To Party Button to find the Chat Grid.
  3. Tweet via blue bar at top of the Grid.
  4. Interact with others via their tweets.
  5. Keep up with the Chat action! Questions are highlighted at the top of the Grid.

Hope to see you there! We’re going to have a blast and we can’t wait to try out your favorite pizza recipes. Don’t forget to RSVP before the party!

Vegetarian Carrot and Fennel One Pot Rice Recipe

This recipe for Vegetarian Carrot and Fennel One Pot Rice is a guest post by food blogger, Savita Verma from Chef de Home. To find more recipes from Savita, be sure to visit her site!

Carrot and Fennel One-Pot Rice #SoFabFood

Vegetarian Carrot and Fennel One Pot Rice Dish

Vegetarian Carrot and Fennel One Pot Rice is a quick and healthy dinner option for busy weeknights. Ready in just 25 minutes, this one pot Vegetarian Pilaf is also a great way to sneak in vegetables and a lot of flavor into easy weeknight meals. This rice pot is loaded with sweet fennel, carrots, and sweet green peas.

What are the TOP requirements for weeknight dinners?

  1. Quick Cooking Time
  2. Easy Cleanup (the less pots and pans, the better)
  3. Health and Nutrition!

This one pot rice not only fulfills these requirements, but also has great flavor which the whole family will enjoy! As an added bonus, it looks so colorful that even picky eaters can’t resist taking a bite.

Carrot and Fennel One Pot Rice #SoFabFood

Unfortunately, when rice is cooked in stock for flavor, sodium gets out of control. In order to keep the amount of salt/sodium under-control, I always cook rice in plain water. However, to compensate for the loss in flavor, I add spices and natural aromatics. Aromatics not only make rice delectable in taste, but also make the kitchen smell like you are savoring a slow-cooked meal in a 5-star restaurant. How good does that sound? This pot of rice is fortified with fennel seeds, cumin powder, and lemon zest. While fennel, carrots, and green peas give sweetness to the rice pilaf, lemon and cumin give a subtle and savory bite to this dish.

carrot-fennal-one-pot-rice-6

If that’s not enough, I would like to add that this Rice Dinner is also gluten free and vegan. Plus it brings 3 small servings of vegetables in one meal. It’s perfect for adding nutrition to a quick weeknight dinner. Once you try this rice dish once, it is sure to make a definite place in your weeknight menu rotation. I’m sure you are going to enjoy it as much as my family does. So, go get cooking!

Keep in mind that the addition of green peas is totally optional. To up the protein in this dish, you can also replace the green peas with cooked chickpeas or black beans.

5.0 from 1 reviews
Vegetarian Carrots and Fennel One Pot Rice
 
Prep time
Cook time
Total time
 
Vegetarian Carrot and Fennel One Pot Rice flies from kitchen to dinner table in just 25 minutes and is delicious, healthy, vegan, and gluten free.
Author:
Recipe type: One Pot Meal
Cuisine: Indian
Serves: 4
Ingredients
  • 1.5 cup long grain rice
  • 3 cups water
  • 2 small carrots, diced
  • 1 fennel, bulb and fronds sliced, leaves reserved for garnish
  • ½ cup frozen green peas (optional)
  • 1.5 tbsp olive oil
  • 1 tsp cumin powder
  • 1 tsp fennel seeds
  • ¼ tsp paprika
  • ½ cup shallot onion, chopped
  • 1 garlic clove, chopped
  • 1 lemon, zest and juice
  • salt to taste
Instructions
  1. Wash rice under running water. Soak in water and set aside.
  2. In a heavy bottom pan, heat oil and add chopped onion and garlic. Saute until onions are soft, about 1-2 minutes. Don't let garlic burn.
  3. Add cumin powder, paprika, fennel seeds, and cook for 30 seconds. Then add chopped carrots, sliced fennel bulb and fronds, then saute on medium heat for 2 minutes.
  4. Add drained rice with 3 cups of water and ½ teaspoon of salt. Stir well to combine. Taste water and adjust salt if needed. Bring to rolling boil, then cover with lid and cook on medium heat for 12 minutes or until water has been fully absorbed.
  5. Add frozen peas, lemon zest, and lemon juice. Fold rice gently with spatula. Cover and leave for 5 minutes.
  6. Garnish with fennel leaves before serving. Serve and enjoy!

We hope you enjoy this recipe for Vegetarian Carrot and Fennel One Pot Rice as much as we do. If you love this delicious and healthy meal idea, be sure to subscribe to our newsletter so you never miss a single recipe. For daily recipe inspiration, like us on Facebook, follow us on Pinterest, and stop by our Google+ Community to see all of the amazing recipes our community members are sharing. Enjoy!

Delicious Non-Traditional Side Salad Recipes

Find out how to make these 7 non-traditional side salad recipes to complete your busy weeknight grilled meals. #SoFabFood

7 Delicious Side Salad Recipes to Compliment your Weeknight Meal!

Side Salads are a great way to complete any weeknight meal because there are so many varieties, they’re simple to make, and they pair well with any entree. We love a good, leafy salad as much as anyone, but sometimes we like to turn to non-traditional side salad recipes to liven things up a bit. These 7 side salads are some of our favorites and we couldn’t wait to share them with you! Bright, delicious, and full of flavor, these side salads are sure to be a hit at your next family meal.

  • This Summer Avocado Salad is as festive as it is healthy. Avocados, black beans, and corn are paired with oil, spices, and herbs to make this delightful salad that pairs perfectly with grilled meats or your favorite Mexican dish.
  • This flavorful Summer Couscous Salad is a simple, easy-to-follow, flavor-rich recipe that isn’t fussy and overwhelming. This salad is the perfect light lunch or side to your fish dinner.
  • If you’re looking for a simple salad that’s full of flavor and holds up well for picnics or potlucks, this Asian Slaw Salad is exactly what you’re looking for. This crispy, vegetable-packed salad gets an added texture and flavor dimension with the addition of Ramen noodles and almonds.
  • At first glance, you might think that this recipe for Pea Salad with Cashews and Bacon isn’t for you, but you need to taste this one to realize how amazing it really is. It’s a hearty and flavorful salad that works great with anything off the grill.
  • This Broccoli Salad recipe is on the lighter side, but it’s just as flavorful as it is a fulfilling side dish. This recipe uses broccoli, bacon, cheese, Greek yogurt, milk, mayo, vinegar, and sugar for the perfect flavor combination.
  • The Bramborový Salát is not your typical American Potato Salad. This Czechoslovakian potato salad is very rich in flavor and not over bearing with mustard. It’s so good, you may never want to eat traditional potato salad again.
  • This recipe for Mexican Bean Salad combines black, cannelli, and kidney beans with a whole host of fresh vegetables and spices to make a delicious salad that’s perfect for picnics and parties.

We hope you enjoy these non-traditional side salad recipes as much as we do. If you love these recipes, be sure to subscribe to our newsletter so you never miss a single recipe. For daily recipe inspiration, like us on Facebook, follow us on Pinterest, and stop by our Google+ Community to see all of the amazing recipes our community members are sharing. Enjoy!