This is a sponsored post written by me on behalf of Seafood Nutrition Seafood Nutrition Partnership. All opinions are 100% mine.
BAKED PARMESAN CRUSTED MAHI MAHI
October is National Seafood Month! It’s the perfect time to celebrate that seafood is a super food, with tons of health benefits, especially for your heart. Today I am going to share with you a recipe you can have on the table in less than 30 minutes. We all need some of these quick and easy recipes! Cooking fish can be as simple as turning on your oven and baking it for a few minutes until tender.
I love adding seafood to my diet, I try to eat it at least twice a week. It is so good for your heart, brain and overall nutrition. The Seafood Nutrition Partnership is sponsoring a recipe sweepstakes through October 21st that helps participants commit to take the Healthy Heart Pledge.
The Healthy Heart Pledge is a promise to yourself and your family to eat at least two servings of seafood each week while supplementing your diet with omega-3s, as recommended by the USDA HHS Dietary Guidelines for Americans. Making this change to your diet improves your overall health and reduces your risks of heart disease.
- Eating fish literally saves lives. An estimated 50,000 deaths from heart disease and stroke are avoided per year by eating fish.
- Omega-3 supplements are a great way to get the health benefits of eating seafood.
- Eating seafood two to three times per week reduces the risk of death from any health-related cause.
You can also participate in the Seafood Nutrition Partnership 2016 Recipe Sweepstakes. A total of ten winners will be randomly selected in accordance with the Sweepstakes Schedule to win a $250 gift card. To participate and enter for a chance to win, simply share a photo of a seafood dish you’ve prepared using 5 ingredients or less (not counting spices/garnishes) on Twitter or Instagram using the hashtags #HealthyHeartPledge and #SNPSweepstakes. They’ll announce winners at SeafoodNutrition.org and on Instagram and Twitter. NO PURCHASE NECESSARY. Ends on 10/21/16. Open to legal residents of the 50 U.S. and D.C., 18 and older. For Official Rules, including odds, and prize descriptions, visit [SNPsweepstakes.com]. Void where prohibited.
Eating seafood is so good for you, it’s so delicious and it can be so easy and inexpensive to prepare. You can even join the Healthy Heart Pledge by simply Liking Seafood Nutrition Partnership on Facebook or tweeting with the hashtag #HealthyHeartPledge!
My tips for baking a great fish dish.
If fish is frozen give it enough time to thaw in the refrigerator, covered.
Preheat oven to 450 degrees for filets.
Rinse the fish and pat dry using paper towels.
Place the fish in a shallow baking dish. If there is a thin end fold it under so the filet is all about the same thickness.
Brush the fish filet with olive oil, butter or in this case mayonnaise. Top with herbs of choice.
- 4 skinless filets Mahi Mahi (1-1/2 pounds total)
- Ground black pepper
- 1/3 cup panko (Japanese-style bread crumbs)
- 1/4 cup finely shredded Parmesan cheese
- Preheat oven to 450 degrees.
- Rinse the fish filets and pat dry with a paper towel.
- Grease a shallow baking dish with cooking spray, olive oil or butter.
- Spread a thin layer of mayonnaise over the top of the Mahi Mahi.
- Season with salt and pepper.
- Mix together the panko and the Parmesan cheese. Sprinkle over the top of the top of the fish.
- Bake uncovered for 4 - 6 minutes per 1/2 inch thickness of the fish. Do not overbake or the filets will be dry. Crumbs should be golden and the fish flake easily.
Try one of our other fish or seafood recipes.
Crab Cakes with Creamy Pea Sauce – this one is such a time saver as I bought these delicious crab cakes already made and just had to heat them up, prepare the sauce and cook the noodles. Dinner in less than 30 minutes!