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Wasabi-Crusted Mahi Mahi with Ponzu Sauce
Ingredients
- 1/2 cup wasabi peas
- 1 lb Mahi, cut into 4 equal fillets
- 2 lg eggs, beaten
Ponzu Sauce
2 Tbsp fresh lime juice
2 Tbsp low sodium tamari sauce
2 Tbsp water
1 Tbsp rice vinegar
1 tsp minced fresh ginger
2 tsp cane sugar
1 cup julienne yellow bell peppers
1 cup julienne carrots
1 tsp canola oil
2 cups cooked brown rice
Instructions
Preheat oven to 350F.
Grind 1/4 cup wasabi peas into a fine flour using a coffee or spice grinder. Crush other 1/4 cup of wasabi peas to make coarse crumbs.
Dredge fish fillets in wasabi flour, then in beaten eggs, then in coarse wasabi crumbs.
Lightly coat a large sauté pan with canola oil spray. Bring to medium heat. Gently place fish in hot pan and cook until golden brown, about 2 minutes on each side. Transfer to a baking pan and finish in the oven for 5 to 8 minutes, or until fish reaches an internal temperature of 135F.
Combine all ingredients for Ponzu Sauce in a blender container and puree until smooth. Strain.
In a large sauté pan, heat canola oil over medium heat. Sauté peppers and carrots in oil until tender.
Top each wasabi crusted fillet with 2 tablespoons Ponzu Sauce. Serve with 1/2 cup stir-fried vegetables and 1/2 cup brown rice.
Nutrition
| Calories | 380 |
| Protein | 36g |
| Sodium | 577mg |
| Carbohydrates | 42g |
| Fat | 7g |
| Fiber | 2g |
| Cholesterol | 213mg |
| Servings | 4 |