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Recipe: Healthy alternative to fish stick dinner

Posted: 9:40 AM, Apr 18, 2016
Updated: 2016-04-18 15:45:04Z

 

Healthy Alternative
to Fish Stick Dinner

PREPARED BY CHEF JOSH GIRO

Crispy Mahi Mahi Fingers
INGREDIENTS
8 oz. fresh mahi mahi, cut into 1 oz. fingers
2 cups corn flakes, crushed
2 large eggs, beaten
½ cup oat flour
4 oz. grapeseed oil
Salt and pepper
INSTRUCTIONS
Season mahi mahi fingers with salt and pepper then dredge in the oat flour and shake off excess flour very well.  Place floured mahi mahi fingers into beaten eggs then remove and drain for just a moment before dredging in crushed corn flakes.  Preheat a saute pan over medium-high heat.  Pour grapeseed oil into heated pan and gently place the breaded mahi fingers into the pan, leaving 1” of space all around them.  Turn the fingers over onto all four long sides until golden brown and crispy.  Check the fish for doneness by inserting a toothpick into the thickest part of the flesh.  When the toothpick can be pushed all the way through with little to no resistance, it is done. If your fish is not cooked through, but has been browed on all sides, place in a 350 oven to finish.

Mango Salsa
INGREDIENTS
2 ripe mangoes, diced
1 red pepper, diced
1 green pepper, diced
¼ red onion, diced
2 tbsp. cilantro, chopped
3 tbsp. red wine vinegar
2 tbsp. extra virgin olive oil
Salt and pepper to taste
INSTRUCTIONS
Mix all ingredients together and refrigerate for 2 - 3 hours or overnight.

Roasted Cauliflower
INGREDIENTS
1 head cauliflower, cut into 1” pieces
4 tbsp. extra virgin olive oil
Salt and white pepper, to taste
INSTRUCTIONS
Toss the cauliflower with olive oil and the desired amount of seasoning until evenly coated.  Place on an oiled baking sheet in a single layer with a little spacing between the pieces and bake at 425 degrees for 15 - 18 minutes.