Tasty Recipes from Recipe Wizards

Prep time: 5 minutes

Cook time: 8 minutes

Serves 2

INGREDIENTS

1/4 teaspoon cayenne pepper

1/2 teaspoon garlic powder

1 teaspoon dried oregano

1 teaspoon dried thyme

3/4 pound mahi mahi fillet

1 tablespoon olive oil

INSTRUCTIONS

Mix cayenne pepper, garlic powder, oregano and thyme together. Spoon half of spice mixture onto one side of the fish, pressing it into the flesh. Heat a skillet over high heat and add the oil. When it is very hot, add the mahi mahi, seasoned side down. Spread remaining spice mixture over top of the fish. Cook until the underside is bronze in color, 3 to 4 minutes.

Cook second side 3 to 4 minutes or until cooked through. The fish is ready when a knife inserted into the flesh shows opaque rather than translucent meat.

Per serving: 211 cal.; 32 g pro.; 2 g carb.; 8 g fat (1 sat., 5 monounsat.); 126 mg chol.; 151 mg sod.; 0 g fiber; 34 percent calories from fat.

Rice-and-spinach pilaf

Prep time: 5 minutes

Cook time: 20 minutes

Serves 2

INGREDIENTS

2 teaspoons olive oil

1/2 cup long-grain white rice

1 cup low-salt tomato juice

1 cup water

3 cups washed, ready-to-eat spinach

Salt and freshly ground black pepper

INSTRUCTIONS

Heat olive oil in a medium-size nonstick skillet over medium-high heat.

Add rice and sauté 1 minute. Add tomato juice and water.

Bring to a simmer, lower heat, cover and gently simmer 15 minutes. If pan becomes dry, add a little more water. Stir in the spinach. It will wilt in the heat of the rice. Add salt and pepper to taste.

Per serving: 240 cal.; 6 g pro.; 44 g carb.; 5 g fat (1 sat., 3 monounsat.); 0 mg chol.; 50 mg sod.; 3 g fiber; 19 percent calories from fat.

Tags: Cook Time, Cup Water, Freshly Ground Black Pepper, High Heat, Long Grain, Mahi Mahi, Mg Chol, Prep Time, Salt And Pepper, Salt Tomato, Sat 3, Saut, Skillet, Spice Mixture, Spinach, Tablespoon Olive Oil, Teaspoon Cayenne Pepper, Teaspoon Garlic Powder, Tomato Juice, White Rice