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Lemon Pepper & Mustard Baked Ahi - Mahi Mahi - Salmon

Source: Genius Kitchen(food.com)
Estimated Nutritional Profile
Nutrient Quantity
Protein (g)61.2272
Energy (kCal)386.4902
Carbohydrates (g)15.453
Total fats (g)8.9531
Temporal Sequence of Cooking Processes
Early Stage
Middle Stage Processes
    Late Stage
    Utensils Used
    | 1. Preheat oven to 375 deg F. | 2. Heat butter in small skillet on medium heat. | 3. Add garlic and heat for 1 minute. | 4. Add honey, worcestershire and mustard, cook for an additional minute. | 5. Add lemon juice and allow to cool in refrigerator for 10 minutes, or until mixture is thick. | 6. Chop scallions and basil. | 7. Cut fish into 2oz portions. | 8. Pinch a piece of foil so that it has four raised edges to trap the sauce. | 9. Arrange fish on oiled/greased aluminum foil. | 10. Spread all of sauce mixture over top of each portion. | 11. Top sparingly with basil and scalions. | 12. Sprinkle salt and pepper. | 13. Roast in oven for 10-15 minutes, depending on thickness of fish (15 minutes per inch thickness for fully cooked), or until desired. If using Ahi, I prefer to cook for 10 minites to allow inside to remain raw. | 14. Pour excess baked sauce over fish. | ---------------------------------------------------------------------------
    Estimated Nutritional Profile for Ingredients
    Ingredient Name Quantity Unit State Energy (kcal) Carbohydrates Protein (g) Total Lipid (Fat) (g)
    lemon 1 1.2808 0.4116 0.0486 0.0132
    garlic clove 1 minced 4.47 0.9918 0.1908 0.015
    mahi 10 ounces 252.1667 0.0 56.1 1.4167
    black pepper 1/2 tablespoon ground 8.6595 2.2063 0.3585 0.1125
    butter 1 tablespoon unsalted 85.5 3.9285 2.6715 7.2
    basil 1 teaspoon chopped 0.2032 0.0234 0.0278 0.0057
    honey 1 tablespoon - - - -
    salt 1/4 teaspoon - - - -
    worcestershire sauce 1/2 teaspoon 2.21 0.5514 0.0 0.0
    scallion 1 chopped 32.0 7.34 1.83 0.19
    dijon mustard 1 teaspoon 252.1667 0.0 56.1 1.4167

    - Means that suitable USDA nutrition profile could not be mapped for this ingredient-unit combination.



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