Avocado Baked Mahi

Usually when I see a recipe and I decide to make it, it’s because I already know I’m going to like it. I guess I just know my tastes that well and can easily judge based on the ingredients whether it’s something we’ll enjoy. That was not the case when I came across a recipe for fish baked in a avocado-yogurt sauce. Oh, and the yogurt sauce contained grated cucumber. Avocado tzakiki, or cucumber guacamole, anyone? This to me just sounded like the type of condiment meant to be served cold, not warm. It went completely against my intuitions. So you know what that meant? I had to try it.

I admit, I really didn’t know what to expect from a warm avocado. I eat cold avocados just about every day though, and rely on them for a source of good fat. (Yes, avocados are “good” fat as you’ve probably heard, but they’re still fat, which means it’s probably not the healthiest idea to overindulge in a vat of guacamole – but in moderation they are a great addition to my diet.) Not to mention, they’re delicious on my salads or in my wrap sandwiches. As it turns out, avocados are just as tasty when pureed into a sauce and baked on a piece of fish, especially mahi. The avocado sauce was seasoned pretty lightly with just a touch of ginger, garlic, scallion, and Worcestershire, which really allowed the intense avocado flavor to come through, but still adding just enough flavor to the flaky, mild fish. In other words, this was not your average guacamole masquerading as a sauce. The fresh tomatoes on top add just the right amount of bright contrast. I ended up omitting the cucumber from the avocado mixture, pretty much because I was feeling lazy. I didn’t feel like it was missing anything, so I think I’ll keep it this way in the future. And this will certainly be popping up again in the near future. I love having a new and different way to use up avocados, and reap the benefits of this highly nutritious fruit!

Avocado Baked Mahi

Adapted from Caribbean Light

1/2 of an avocado, pureed
1 tbsp plain nonfat Greek yogurt (14gm)
1 tbsp minced scallion, green part only
1 garlic clove, minced
1/2 tsp Worcestershire sauce
1/2 tsp ground ginger
dash of freshly ground salt
2 Mahi Mahi filets, 4oz each
1/2 of a medium tomato, diced
coarsely ground black pepper

Whisk together the avocado, yogurt, scallion, garlic, Worcestershire, ginger, and salt.

Preheat oven to 350F. Spray an oven-safe skillet or baking dish with nonstick cooking spray. Place the fish in the pan, and spread about 1-2 tbsp of the avocado mixture on top of each. Bake for about 10 minutes, or until fish flakes easily with a fork.

Warm the remaining avocado mixture gently in the microwave (low heat for about 30 seconds; you can thin with a little water if you like). When ready to serve the fish, top with the diced tomatoes and drizzle the warm sauce over. Sprinkle with black pepper.

Nutritional Info
Servings Per Recipe: 2
Amount Per Serving
Calories: 192.1
Total Fat: 7.8 g
Cholesterol: 80.0 mg
Sodium: 136.5 mg
Total Carbs: 8.4 g
Dietary Fiber: 3.7 g
Protein: 23.2 g