Happy Concocting!

Our goals for 2015 are in full swing and hopefully you’re successfully taking yours on one day at a time.  How about some inspiration from the kitchen.  This week I’m illuminating an aspiring cook’s attempt at another new creation.  Remember, don’t get bored of the same old, same old.  Have some fun and create new meals and flavors that keep you excited about your nutritious decisions.  You do not have to be a chef to play with flavors in the kitchen or to make what you eat exciting, you just have to be willing to give it a whirl!

This week’s new concoction…Zesty Basil Mahi Mahi Sandwiches.  Mahi Mahi was on sale and was a fun addition to get our grocery bill past $50 so that we could use a $10 off coupon at checkout (woohoo!  $52 of food for $42!).

I perused the internet for some flavor ideas and came across a Zesty Basil fish recipe.  It was simple and quick with ingredients I had on hand…well, sort of.  I of course had to make some swaps and adjustments to make the recipe more heart healthy, but maintained the zest of the recipe with pops of garlic and dried basil.

The Mahi Mahi could have stood on its own with our typical side of couscous and veggies, but I wanted to spice things up a bit.  While veggies never get old to us, I wanted to do something other than couscous.  How about sandwiches?

We’ve found whole grain flatbreads at Aldi that are only 100 calories per piece.  They are pretty tasty, but most importantly they are versatile and can be used for all sorts of wraps and sandwiches.  I had an image and flavor profile on my mind…a flavorful and flaky fish topped with fresh spinach and a crunch of fresh red bell pepper all sandwiched between a toasted whole grain flatbread…I just needed to execute it.  It was surprisingly simple and turned out wonderfully.

Zesty Basil Mahi Mahi Sandwiches (serves 2)

Ingredients:

2 Tbsp Trans-fat free margarine (instead of butter)
1 large garlic clove, finely chopped
1/8 tsp salt, plus more for seasoning
¼ tsp black pepper, plus more for seasoning
1 tsp lemon juice
2 tsp dried basil

1-1.5 Tbsp olive oil
2 – 5-7 ounce pieces Mahi Mahi (no skin)

2- 100 calorie whole grain flatbreads, cut in half
½ medium red bell pepper, thinly sliced
½-1 cup baby spinach (washed and dried, or bought ready-to-eat)



Instructions: preheat oven to 375 degrees

1.  Heat margarine, garlic, salt, pepper, lemon juice and basil over medium heat, stirring until margarine is completely melted (then cover and keep warm).

2.  Heat olive oil in a large pan over medium heat.

3.  Season Mahi Mahi with a sprinkle of salt and pepper and place into the olive oil, cook about 3 minutes per side (depending on thickness) or until cooked completely (opaque, easily flakes).

4.  Meanwhile, place flatbread halves on a foiled and oil-sprayed sheet pan, lightly spray the flatbreads with cooking spray, and place in oven for about 6-8 minutes (flipping half-way through).  Keep an eye on your bread so it does not burn, just browns and crisps.

5.  Remove Mahi Mahi to a small plate, ladle a spoonful at a time of basil mixture over fish until desired coverage.

6.  Place Mahi Mahi on one half of flatbread, top with fresh spinach and thinly sliced red bell pepper, top with other bread half.

Serve with steamed, sautéed or roasted veggies!
 

We felt like this sandwich was worthy of a place on a café menu somewhere, but just the Plummer kitchen will have to do for now.  The sandwich had a great balance of flavor, temperature, and textures.  One sandwich will probably run you approximately 350 calories.

Don’t be afraid to try something new in the kitchen.  It may be as simple as adding a new condiment to your typical sandwich (avocado, flavored or plain humus, lettuce and tomato, or any other veggie), transforming your typical sandwich into a salad or vice versa, or maybe tackling a whole new recipe with an ingredient you’ve never used before (chickpeas, lentils, couscous, salmon, zucchini…).   “Nothing ventured, nothing gained,” don’t they say?

Happy concocting!