Tuesday, August 21, 2012

Summer Vegetable Mahi Mahi Bake

This dish absolutely screams summer - a light fish seasoned with the bright flavors of dill and lemon, accompanied by fresh-from-the-garden squash and tomatoes. We have been trying to incorporate more seafood into our diet, especially now that I am in school and learning all of the health benefits of nutrient dense foods and diversity in our diets (i.e. although bacon has a big place in my heart, bacon for breakfast every morning ain't gonna cut it).

Speaking of diversity, one of the lessons from my first course that really struck me is the importance of variety in our diets. Eating the same foods each day, even healthy foods, is not going to provide you with the most nutrition. Different foods provide different nutrients, which is why it is important to incorporate a wide variety of whole, fresh foods into our diets. I think it is something Kevin and I have always strived for, but I am much more conscious of it now.

I decided to keep a list of all of the meats, fruits and vegetables I ate today. Here is a quick rundown:

Sweet Potato
Crookneck Squash

While I probably didn't have a full serving of each of these (some were just ingredients in bigger meals), I know that I got a larger variety of nutrients by eating such a variety of whole foods and I know my list will be different tomorrow and the next day. It is easy to reach for the same go-to foods everyday, but try to mix it up as much as you can so you get the most bang for your nutritional buck.

Between the squash, tomatoes, olives and fish, this vibrant and colorful dish is rich with nutrients. And, besides that, it is just plain delicious!

Summer Vegetables Mahi Mahi Bake

Serves: 4
Prep Time: 10 minutes
Cook Time: 40 minutes
Total Time: 50 minutes


2 medium zucchinis, sliced into 1/4 inch thick rounds
1 small to medium crookneck squash, sliced into 1/4 thick inch rounds
10-12 plum tomatoes, stems removed and halved
2 cloves of garlic, minced
2 tsp olive oil, divided
1 1/2 tbsp dried dil, divided
Dash of salt and pepper
Juice of 1 lemon, divided
1 lb Mahi Mahi filets, about 4 filets
8-10 sprigs of fresh thyme
12 kalamata olives, sliced
2 tbsp capers


Preheat oven to 425F.

Place zucchini, crookneck squash and tomato slices into a large bowl with the minced garlic. Drizzle with olive oil and juice of half of a lemon. Season with dill, salt and pepper. Stir well to evenly coat vegetables.

Line a large baking dish (about 8''x12'') with foil. Place Mahi Mahi filets in bottom of pan.

Drizzle olive oil and lemon juice over fish filets. Season with salt, pepper and remaining dill.

Pour seasoned vegetables into the pan, evenly covering fish filets. Place thyme sprigs on top of vegetables.

Cover baking dish with foil and place in oven to roast for 25 minutes. Remove foil from pan. Remove thyme sprigs and sprinkle olives and capers evenly over vegetables.

Return to oven to cook, uncovered for an additional 5 minutes. Check to ensure fish is cooked through and vegetables are soft. If necessary, continue to cook at 5 minute intervals until done.