GRILLED MAHI-MAHI WITH SUMMER CORN SALSA Prep: 15 minutes | Cook: 20 minutes | Servings: 4 3 cups shredded red cabbage 2 limes 1/4 cup sliced red onion 1/4 cup minced cilantro 2 tablespoons diced jalapeño 4 ears of corn, shucked 1/4 cup apple cider vinegar 1 pound mahi-mahi fillets, 1 inch thick 2 tablespoons olive oil 1/2 teaspoon cumin 1 tablespoon sugar 1/4 teaspoon ground cayenne 1/2 teaspoon cumin 1/4 teaspoon salt 1/4 teaspoon salt 1/4 teaspoon black pepper 1 avocado, cut into small chunks 1 tablespoon olive oil Note: Catfish and halibut would make good substitutes for mahi-mahi in this recipe. In a bowl, toss cabbage, red onion, jalapeño, vinegar, 2 tablespoons olive oil, sugar, 1/2 teaspoon cumin, and 1/4 teaspoon salt. In a separate bowl, lightly toss avocado, juice of one lime, and cilantro. Cover and place both bowls in fridge. Preheat grill to high. Place corn on grill and cook, turning often until charred on all sides, about 10 minutes. Set aside to cool. Gently pat fish fillets with a kitchen towel and sprinkle with 1/2 teaspoon cumin, cayenne, 1/4 teaspoon salt, and pepper. Brush fillets with 1 tablespoon olive oil. Place on grill until edges are opaque and the flesh releases easily, about 4 minutes per side. Let rest skin side up on a plate. Cut corn kernels off the cob and mix into the avocado salsa. Cut second lime into wedges. Plate fish with the cabbage salad and corn/avocado salsa. Serve with lime wedges. Per serving: 356 calories, 22 grams fat (4 grams saturated fat), 19 grams total carbohydrates, 6 grams fiber, 24 grams protein.
PAN-FRIED TILAPIA WITH CANNELLINI BEANS AND SWISS CHARD Prep: 10 minutes | Cook: 15 minutes | Servings: 4 1 bunch Swiss chard 2 15-ounce cans cannellini beans, drained and rinsed 1 small yellow onion 1 pound tilapia fillets, 1 inch thick 2 tablespoons olive oil 1/2 teaspoon garlic powder 2 cloves garlic, minced 1/2 teaspoon pepper 1/4 teaspoon smoked paprika 1/4 teaspoon salt 1/2 cup vegetable broth 1/4 cup flour 1 pint cherry (or grape) tomatoes, cut in half Note: Rainbow trout, orange roughy, or flounder would work well as substitutes for the tilapia in this recipe. If fillets are thinner or thicker than recommended, adjust cook time accordingly. Dice chard stems and yellow onion. Heat 1 tablespoon olive oil in a medium skillet over medium heat. Cook onion and chard stems for 5 minutes, until tender. Stir in garlic, smoked paprika, broth, and torn chard leaves, covering to simmer until leaves are wilted, about 2 minutes. Add cherry tomatoes and beans until heated through, 2 to 3 minutes. Keep burner on warm, stirring occasionally. In a wide bowl, mix garlic powder, pepper, salt, and flour. Dust the fish in flour mixture. In a medium skillet, heat remaining olive oil on medium-high. Fry fish for 3 minutes on each side, until golden. Press down on edges of fillets so they cook evenly. Serve over beans and chard. Per serving: 375 calories, 10 grams fat (1.5 grams saturated fat), 40 grams total carbohydrates, 10 grams fiber, 34 grams protein.
16 OHIO COOPERATIVE LIVING • JUNE 2020
