February is American Heart Month. According to the Centers for Disease Control and Prevention, cardiovascular disease affects millions of lives each year. Not just through the approximately 610,000 who die every year, but all of the loved ones they leave behind. We can make choices every day to take better care of our tickers. One way is to prepare heart healthy meals and snacks that are low in sodium, cholesterol, and saturated fat. Below is a Heart Healthy recipe for you and your family to enjoy!
Potato & Horseradish Crusted Mahi Mahi – Fish is the perfect “brain food,” but some people may not like that fishy taste. This Mahi Mahi is crusted with horseradish to give it a bit of bite and shredded potatoes that bake up to give the fish a unique coated texture. The dish can be made in 25 minutes and has these characteristics according to the recipe: diabetes appropriate, low calorie, low carbohydrate, low saturated fat, low sodium, heart healthy, healthy weight, high potassium, and it’s gluten free.
Simple yet special enough to serve for company – even when you’re in a hurry. Make it a Meal: Serve with steamed carrots tossed with dill and green beans.
4 servings | Total Time: 25 minutes
• 1 cup precooked shredded potatoes – Look for precooked shredded potatoes in the refrigerated section of the produce department–near other fresh prepared vegetables.
• 1 shallot, finely chopped
• 1 tablespoon prepared horseradish
• 1 teaspoon Dijon mustard
• 1/2 teaspoon garlic salt
• 1/4 teaspoon freshly ground pepper
• 1 1/4 pounds mahi-mahi, skin removed, cut into 4 portions
• 4 teaspoons reduced-fat mayonnaise
• 1 tablespoon canola oil
• 1 lemon, quartered
1. Combine potatoes, shallot, horseradish, mustard, garlic salt and pepper in a medium bowl. Spread each portion of fish with 1 teaspoon mayonnaise, then top with one-fourth of the potato mixture, pressing the mixture onto the fish.
2. Heat oil in a large nonstick skillet over medium-high heat. Carefully place the fish in the pan potato-side down and cook until crispy and browned, 4 to 5 minutes. Gently turn the fish over, reduce the heat to medium and continue cooking until the fish flakes easily with a fork, 4 to 5 minutes more. Serve with lemon wedges.
Nutrition: Per serving : 205 Calories; 6 g Fat; 1 g Sat; 3 g Mono; 105 mg Cholesterol; 9 g Carbohydrates; 27 g Protein; 1 g Fiber; 311 mg Sodium; 623 mg Potassium – 1/2 Carbohydrate Serving
Shingletown Medical Center Board Members and Staff wish you a “Healthy” and “Happy” February!