February 14, 2022
Pan-Seared Mahi Mahi with Onions and Pine Nuts
Tender white fish pairs well with sweet roasted onions and buttery crisp pine nuts for an easy and delicious meal. Adapted from a Taste of Home recipe.
Servings: 2
Calories: 372kcal
Ingredients
- 1 pound Mahi Mahi cod, sole, or tilapia
- salt and pepper to taste
- 2 tablespoons pine nuts or sliced almonds
- 1 tablespoon butter or butter flavored coconut oil for dairy-free
- 1/2 yellow onion thinly sliced
- 1/2 cup dry white wine
- 2 tablespoons parsley minced
Instructions
- Thoroughly dry the fish and season it to taste with salt and pepper.
- Heat a large non-stick pan over medium-high heat. Add the pine nuts and cook, stirring often, until golden and fragrant. Transfer to a bowl and set aside.
- In the same pan, add the butter and when the butter is melted, add the fish. Cook until lightly browned but not cooked through, about 2 minutes per side. Transfer to a plate and set aside.
- Add the onions. Season with a bit of salt and cook, stirring often until they are soft and translucent, about 10 minutes. Add the wine and cook until no liquid remains and the onions are golden, another 5 minutes.
- Return the fish to the pan, lower the heat and cover. Cook on low until the fish is cooked through (note that if using sole, you will likely not need any further cooking and cooking times will vary depending on the thickness of the fish – you want to cook it until it just begins to flake when tested with a fork).
- Off heat, stir in toasted pine nuts and parsley. Season to taste with salt and pepper, serve.
Notes
Protein:Energy Quotient [calories]: 1.81
Nutrition Facts
Pan-Seared Mahi Mahi with Onions and Pine Nuts
Amount per Serving
Calories
372
% Daily Value*
Fat
14
g
22
%
Saturated Fat
2
g
13
%
Polyunsaturated Fat
5
g
Monounsaturated Fat
5
g
Cholesterol
166
mg
55
%
Sodium
272
mg
12
%
Potassium
1111
mg
32
%
Carbohydrates
6
g
2
%
Fiber
1
g
4
%
Sugar
2
g
2
%
Protein
44
g
88
%
Vitamin A
999
IU
20
%
Vitamin C
7
mg
8
%
Calcium
55
mg
6
%
Iron
4
mg
22
%
* Percent Daily Values are based on a 2000 calorie diet.
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