Mahi Mahi Al Forno with Soy & Scallions

Product Wellness Keys
  • Fat Free
  • Fruits - Vegetables
  • Heart Healthy
  • Gluten Free
  • High Calcium
  • High Fiber
  • Lactose Free
  • Low Calorie
  • Low Fat
  • Low Sodium
  • Sugar Free
  • Vegan
  • Lean
  • Whole Grain
  • Diabetes
  • High Calorie
Read more about Wellness Keys
Nutritional Info
Each serving (1 fillet (5 oz)) contains 250 calories, 7 g carbohydrate, (0 g fiber), 34 g protein, 8 g fat, (1 g saturated fat), 130 mg cholesterol, 200 mg omega-3 fats, and 470 mg sodium.
SAVE TO RECIPE BOX
  • Calories per Serving: 250
  • Servings: 4
  • Active Time: 10 minutes
  • Total Time to Make: 25 minutes
  • Cooking Technique: Seafood Al Forno

Ingredients

You'll Need

Baking sheet, nonstick cooking spray

Directions

  1. Preheat oven to 450 degrees. Spray baking sheet with nonstick spray; place fish on sheet.
     
  2. Combine basting oil, panko, and green onions in a small bowl. Drizzle each piece of fish with 1/2 Tbsp soy sauce. Lightly season with seasoning salt; top each with 1/4 of the panko mixture.
     
  3. Bake about 14 min, or until internal temp reaches 130 degrees (check by inserting thermometer halfway into thickest part of fish). Remove from oven; let rest 2 min.
Chef Tips
Finish with Wegmans Citrus Soy Sauce (Seafood Dept).

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