Mahi Mahi Al Forno with Soy and Scallions

My parents went to Florida and came back fish lovers. "Not too fishy," they say when they order. "Is it mild?" they always question.

Well, they've come a long way, and tonight we made fish. In our very own kitchen. And it was good! And healthy. And you should make it too.

Mahi Mahi (also known as dolphin fish) isn't really a "fishy" fish and it's classified as mild mercury which means you can eat it four to six times a month. Works for me.

You'll see we use Panko bread crumbs in this recipe (from Wegmans) because they tend to hold up a bit better than regular bread crumbs. They stay crispy and have a nice cracker-y texture.

Mahi Mahi Al Forno with Soy and Scallions
4 mahi mahi fillets (about 6 oz each)
2 Tbsp Wegmans Basting Oil
1/2 cup Wegmans Panko Bread Crumbs
2 green onions, very thinly sliced
2 Tbsp Reduced-Sodium Soy Sauce
Borsari Original Seasoning Blend (or any blend of salt and pepper etc)
Citrus Soy Sauce (optional for drizzle)


1. Preheat oven to 450 degrees.
2. Spray baking sheet with nonstick spray; place fish on sheet.
3. 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 Borsari; top each with 1/4 of the panko mixture.
4. 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.
5. Finish with a Citrus Soy Sauce in the prepared foods aisle (Wegmans has it for sure)

Broiled Parmesan Tilapia

I don't really think I've completely mastered blogging, because there are still a few things I can't make look pretty.

1. Lopsided cakes. They may be the best tasting cake ever, but without a purty picture, often look extremely unpalatable.
2. Casseroles, Lasagnas, etc. Again, something about layers of pasta or meat of cheese or vegetables oozing every which way is not the best way to sell good eats.
3. Fish. I can't do it. Not grilled, fried, poached or baked. Not seared, steamed, roasted or smoked.

I can't do it! But I try. I do. I took about a million pictures of this tilapia, and to no avail... a fish is just a fish. And no matter how tasty it was (and believe me, you will like this recipe), my fish might not have the looks to steal the show.

But... if you, yes you, are a believer that you can't judge a book by it's cover, then hear me. You can't judge a fish by it's picture. To me, this gets 5 stars. A bit cheesey, a bit herby, flaky in the middle and a sliver of a crust around the edges. To make four servings...(and I made it light, but you could go full fat here because tilapia is so mild and light).


Broiled Tilapia Parmesan
1/4 cup Parmesan cheese
2 tbsp butter, softened (I used Butter substitute)
1 tbsp and 1-1/2 teaspoons mayonnaise (low-fat)
1 tbsp fresh lemon juice
1/8 tsp dried basil
1/8 tsp ground black pepper
1/8 tsp garlic powder
Dash of salt
4- 6 oz tilapia fillets


1. Preheat your oven's broiler. Grease a broiling pan or line pan with aluminum foil.
2. In a small bowl, mix together the Parmesan cheese, butter, mayonnaise and lemon juice. Season with dried basil, pepper, and garlic powder. Mix well and set aside.
3. Lightly salt both sides of fillets and arrange in a single layer on the prepared pan. Broil a few inches from the heat for 2 to 3 minutes. Flip the fillets over and broil for a couple more minutes. Remove the fillets from the oven and cover them with the Parmesan cheese mixture on the top side. Broil for 2 more minutes or until the topping is browned and fish flakes easily with a fork. Be careful not to over cook the fish.


Happy Monday!