As a Pescatarian I’m still a picky eater. I mean do I really want to go for the Tilapia that eats poo and who knows what else… or Salmon with skin on it… and when I’m out to a restaurant you might witness me asking the waiter(ess), “Is the Salmon fishy?”
Which in return my sister rolls her eyes and mumbles, “It’s fish.”
(Thank you wait staff for tolerating my fishy questions. B.T.W. Wait staff, I have been in your shoes, seriously, Thank You).
I can easily narrow down my definition of Pescatarian to: Salmon… (ironically I love raw and smoked salmon in sushi) if …. not too fishy, Mahi-Mahi, Tuna, Yellow Fin Tuna, Orange Roughy, Swai and Clams (I Haven’t tried Halibut yet but think I will like it). I am probably one of the most picky Pescatarians, teetering mostly vegetarian… This being said…
Why did I start adding fish into my diet?
Other than, sushi and I having the most romantic acute (It’s adorbs, really)….
It is the…. (drum roll) OMEGA 3’s!
I get Omega 3’s from plant base food but fish is another main source of brain boosting, depression and heart disease fighting, major vitamin & mineral intake; And while Salmon has over 1,000 Milligrams of Omega 3’s and Mahi-Mahi has a measly 220… It’s still my main go to because it’s a mild fish with a chicken like texture (thinks THIS vegetarian turned Pescatarian of twenty-four years… <insert facetious laugh>) making it easy to mix and match this fish in many chicken based recipes.
If you read my blog, Brain Boosting Lifestyle Change, you’ll notice Fettuccine and other noodles are still off the table for me… so, these five recipes co-exist with Brain Boosting Lifestyle Change, also giving you more recipes on your table while retraining your brain.
Remember how my Brain Boosting Egg recipe mentioned “I’m not a huge measurer… BUT I am beginning to take note when sharing my recipes with you”? Keep that quote as a reminder when I recall a pinch of this because it is literally a pinch (with my sixth grade, kid sized fingers). I also think second important to the ingredients, is to briefly list why these ingredients benefit your body and/or brain. It’s wonderful following recipes, but it’s really wonderful when you know exactly why you are putting these ingredients in your body…
Yes, they taste good.
Yes, they are in the recipe…
BUT, friends, I’d like you start being cautious of exactly what nutrients and values you are feeding your brain and body (and why), because this will give you the knowledge you need for a healthier you (mentally and physically) Keeping You Younger. (PS. Just because I don’t list ALL the nutrients and health benefits doesn’t mean there aren’t more in an ingredient. Please, always feel free to dig deeper and do your research… It’s like a treasure hunt! Especially when you find out something you already love has loads of positive health benefits)
So let’s get on with the recipes, already!
Blackened Mahi-Mahi with Broccoli
(Once you know how to make blackened Mahi-Mahi you can add this blackened fish to almost any recipe – Spoiler Alert: Hence comes four more recipes with blackened Mahi-Mahi after this one. Surprise!)
What You Need (AKA: Ingredients):
|1. Mahi-Mahi (obvious) I use frozen: B vitamins; heart healthy, skin, brain function and may prevent arthritis. |
*Everything Bagel Seasoning (The easy seasoning I compare to crack. Fact: I’ve never tried real crack.)
|2. Broccoli: Vitamin K and Choline which help brain memory and cognitive brain function |
*Sea Salt or Himalayan Salt
|3. Spinach (Aprox 1cup): Vitamins B, K, folate & L-tyrosine; slow cognitive decline, improve memory and focus|
|4. Fresh Holy Basil (Aprox 1/3 cup): Tackles stress, anxiety, depression and anti-inflammatory|
|5. Fresh Thyme (Aprox 2tbsp): lower blood pressure, fight depression, build immunity|
|7. Feta Cheese: Vitamins A, B, High in phosphorus, iron, magnesium and zinc; anti bacterial and anti-tumor properties|
|8. Olive Oil: boost brain power and halt aging effects|
1. Boil or Steam Broccoli to your preference
2. Add Cooking oil and add Spinach, Basil and Italian Herb stirring until sautéed. Put in bowl and set aside on warmer.
3. Add (I usually run hot water over packaging until tender) Mahi-Mahi in skillet. Oil top with brush or spray and add black pepper and everything bagel seasoning. Flip with tongs and add oil and seasonings to other side. Continue until cooked through.
4. Add broccoli on plate with pinch of sea salt (or Himalayan Salt). Top with blackened fish, spinach mix and sprinkle Feta cheese.
Cook Time with prep is Approx. 20 Minutes
Italian Blackened Mahi-Mahi
What You Need (AKA: Ingrediants):
|1. Mahi-Mahi (obvious) I use frozen: Packed with B vitamins; heart healthy, skin, brain function and may prevent arthritis.|
|2. Portobello Mushrooms: Vitamin B, Sellium, Copper, Potassium; boost brain cells, boost immune response, cancer preventing, anti-inflammatory, and reduce risk of dementia,Alzheimer and Parkinson.|
|3. Fresh Garlic (2 cloves or one tbsp. from jar): B & C Vitamins, folate, calcium, iron, magnesium; prevent heart disease, good for skin and hair, anti-bacterial fighting, fights against Alzheimer and Parkinson|
|4. Olive Oil: boost brain power and halt aging effects|
|5. Spinach (Aprox 1cup): Vitamins B, K, folate & L-tyrosine; slow cognitive decline, improve memory and focus|
|6. Fresh Basil: Fights depression, anti-inflammatory, good for digestion ( and healthy gut), skin and hair, manages diabetes and supports liver function|
|7. Spaghetti Sauce (Your Choice – bonus if you make your own)|
|8. Shredded Parmesan Cheese: Calcium, Vitamin A & Bs, zinc, phosphorus; modulates brain and nervous system, strengthen immunity|
1. Simmer your red sauce of choice on low while food cooks
2. First sauté the mushrooms, spinach and fresh basil with olive oil and fresh garlic (set aside in warmer)
3. Mix spices in small bowl to blacken the Mahi-Mahi. Add Cooking oil and unthawed fish (I usually run hot water over packaging until tender) Put Mahi-Mahi in skillet spreading oil with brush and add your spice mix on the top and then again when flipping with tongs. Continue until cooked through.
4. Put Mahi-Mahi on plate with cooked mushrooms to the side. Top Mahi-Mahi with red sauce and Parmesan cheese.
Cook Time With Prep Is Approx: 20 minutes
Mexican Blackened Mahi-Mahi
What is Needed (AKA: Ingredients)
|1. Mahi-mahi (obvious) I use frozen: Packed with B vitamins; heart healthy, skin, brain function and may prevent arthritis.|
* Favorite low sodium Taco Seasoning
|2. Quinoa: Vitamin B12, Fiber, Protein, Amino Acid, Iron, Calcium; Control blood sugar levels, increase brain function, anti-depressant, anti-inflammatory, cancer preventive |
*Turmeric: Brain growth, fight against Alzheimer, reduce blood sugar & bad cholesterol, high blood pressure, anti-inflammatory & may fight depression
* Chili Pepper
*Olive Oil (tsp): Boost brain power and halt aging effects
*Black Beans: Protein, Fiber, Iron, B9, Magnesium; low blood pressure, fight diabetes, digestion, cancer prevention, brain food <connection to nervous system>
|Shredded Cheese mix (I use a Mexican blend – Mozzarella & Mild Cheddar): Protein, Calcium, Zinc, Potassium, Vitamin A, B & D; benefits bones, Arthritis, Diabetes|
*Tomato: Vitamin C, K, Potassium, B9; Cancer prevention, skin & hair, bones, kidneys
*Jalapeno: capsaicin, potassium, Vitamin A, B & C (for real), magnesium; heart health, lower ulcer risk, cancer fighting, natural pain relief, heart health, fight infections
*Cilantro: Vitamin A, B6, C & K, calcium, iron, magnesium, potassium, fiber; digestion, heart & brain health, immune boosting, good skin & lower blood sugar
*Taco Sauce (and/or organic Salsa)
*Green Onion Chives: Vitamin A, C & K, fight infections, bone health, improve sleep, skin, cancer fighting, heart health, digestive, bone & detox
*Fresh Avocado: Vitamin A, B, C & K, Iron, calcium, magnesium, fiber, potassium, protein; Heart & brain health, lower blood pressure and cholesterol, cancer fighting, arthritis fighting, diabetes, skin and eyes, prevents constipation
1. Start Quinoa first, since it will take the longest – I throw about a 1/2 cup of Quinoa in my rice maker with water or veggie broth and add a can of drained black beans, turmeric (about 1 tbsp) and chili pepper (about 1 tbsp).
2. Once the Quinoa is started thaw the Mahi-Mahi in hot water, if bought frozen, then prepare in pan with oil. (Prep your sides while the fish thaws) Oil the Mahi-Mahi top and add seasoning. When flipped over with tongs oil again and add more seasoning. Keep on low or remove to warmer if it’s done before your Quinoa.
4. When the Quinoa is done, plate, prep with toppings and ready to eat.
Cook Time With Prep Is Approx: 20 minutes
Mediterranean Blackened Mahi-Mahi
|1. Mahi-Mahi (obvious) I use frozen: Packed with B vitamins; heart healthy, skin, brain function and may prevent arthritis |
*Lemon: Vitamin C, Iron, calcium, magnesium; lowers blood sugar, improves digestion, reduces inflammation, cancer preventive & reduces heart diseases
* Everything Bagel Seasoning (because it’s my favorite seasoning, friends…)
|2. Chickpeas: Iron, Calcium, Vitamin B, fiber, magnesium; blood sugar levels, digestion, cancer preventive, heart disease, cognitive health|
|3. Spinach (Approx 1 cup): Vitamins B, K, folate & L-tyrosine; slow cognitive decline, improve memory and focus|
|4. Capers: Protein, Vitamin A, C, E & K, Iron, magnesium, copper, fiber; strong bones, cancer preventive, diabetes, healthy skin & hair, heart & brain health|
|5. Onion (I use white or red): Calcium, Iron, Fiber; control blood sugar, Antioxidant, heart, digestive|
|6. Sweet Red Peppers: Calcium, Fiber, Vitamin A, B, C, E, & K, Protein; antioxidants, digestion, cholesterol, cancer preventive, diabetes, blood pressure and heart health|
|7. Fresh Rosemary: Vitamin A, B, & C, Iron, Calcium, Magnesium; immune system, anti-inflammatory, relieve stress & anxiety, digestion, skin, brain/mood|
|8. Fresh Garlic (2 cloves or one tbsp. from jar): B & C Vitamins, folate, calcium, iron, magnesium; prevent heart disease, good for skin and hair, anti-bacterial fighting, fights against Alzheimer and Parkinson.|
|9. Olive Oil: Boost brain power and halt aging effects|
|10. Feta Cheese: Vitamins A, B, High in phosphorus, iron, magnesium and zinc; anti bacterial and anti-tumor properties|
1. Thaw the Mahi-Mahi in hot water, if bought frozen.
2. Coat cooking spray in pan and add drained chickpeas, spinach, garlic, rosemary, capers (to taste – they are salty, if you’ve never had them start off with a small amount) and onion (add more cooking oil as needed). When lightly sauteed simmer to low or remove to warmer. Warm the roasted red pepper on low or a warmer.
3. Coat the Mahi-Mahi with oil on top, squeeze lemon juice and add seasoning. When flipped over with tongs coat again and add more seasoning.
4. When done put chickpea mix on plate and top with blackened fish, roasted red peppers, and Feta cheese.
Approx cook time with prep is 15-20 minutes
Hawaiian Blackened Mahi-mahi
|1. Mahi-mahi (obvious) I use frozen: Packed with B vitamins; heart healthy, skin, brain function and may prevent arthritis|
* Fresh Pineapple Slices (save the juice to cook with): Vitamin B & C, fiber, protein, iron, copper; Digestion, cancer prevention, anti-inflammatory, arthritis, skin & hair, bones, blood pressure, and fights against stress
*Fresh Garlic (2 cloves or one tbsp. from jar): B & C Vitamins, folate, calcium, iron, magnesium; prevent heart disease, good for skin and hair, anti-bacterial fighting, fights against Alzheimer and Parkinson
*Sesame Seeds: heart healthy, skin, diabetes, anti-cancer, anemia, digestive
*Sea Salt (or Himalayan Salt)
*Dried Onion Flake
*Poppy Seed: heart & skin health, digestion, aid in fertility, pain relieving compounds
*Red Pepper Flake (amount to your pallets spicy intake): digestive, anti-inflammatory, heart, diabetes
|2. Brown Rice (1/2 cup for 1-2 people): digestive, lower cholesterol, blood clot preventive |
*Coconut Water (2 cups)
*Lime Juice (fresh squeeze or 1 tsp): inflammation, cancer prevent, lower blood sugar, heart disease
*Cumin (pinch): inflammation, blood sugar levels, cancer preventive, stress & memory loss
*Chia Seed (2 tbsp): anti-aging, cancer preventive, digestive/gut, brain food
*Turmeric (1 tsp): Brain growth, fight against Alzheimer, reduce blood sugar & bad cholesterol, high blood pressure, anti-inflammatory & may fight depression
*Fresh Cilantro (amount to liking of Cilantro – I use 1/2 a plant) Vitamin A, B6, C & K, calcium, iron, magnesium, potassium, fiber; digestion, heart & brain health, immune boosting, good skin & lower blood sugar
*Fresh Sage ( 2 leaves cut): memory & brain health, blood sugar levels, antioxidants, lower cholesterol
*Black Pepper (pinch)
1. Dump brown rice in rice cooker with the ingredients listed above. Usually takes about 20 minutes.
2. Mix your spices in a small bowl – Red Pepper Flake, Sesame Seed, Poppy Seed, Dried Onion, sea salt (or Himalayan Salt) black pepper
3. Oil the pan and coat Mahi-Mahi with soy sauce, small amount of soy sauce in pan for the pineapple and then season the fish. When flipped over with tongs soy again and add more seasoning (flip the pineapple too).
4. Serve steam rice with added soy as desired and add pineapple on top with fresh cilantro (if you please), and the fish.
Approx cook time with prep is 20 minutes
FYI: All meals pair well with a glass of wine.
Enjoy your healthy Mahi-Mahi meals, Friends!
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