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Wasabi-Crusted Mahi Mahi with Ponzu Sauce

Time:
45 Minutes
Difficulty:
Medium
Serves:
4 People
Wasabi crusted Mahi Mahi on cutting board.

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

  1. Preheat oven to 350F.

  2. 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.

  3. Dredge fish fillets in wasabi flour, then in beaten eggs, then in coarse wasabi crumbs.

  4. 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.

  5. Combine all ingredients for Ponzu Sauce in a blender container and puree until smooth. Strain.

  6. In a large sauté pan, heat canola oil over medium heat. Sauté peppers and carrots in oil until tender.

  7. 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