Aromatic Panko Crusted Mahi, Kale Chips, and Wheatberry Caprese

Prep time: 30 min

Cook time: 30 min

Steps:

A. Start Wheatberry Caprese

B. Prep kale and fish while wheatberries boil

C. Bake fish when wheatberries are almost finished boiling

D. Bake kale with 10 min remaining on fish (about 10 min into baking the fish)

Well, I didn't mean to but I've created another complete and outrageously hearty dinner meal. By hearty, I mean healthy and delicious! I have to thank Harris Teeter and Safeway, two of the grocery stores in the area, for the sales on fresh Wild-caught Mahi-Mahi ($5.99/lb) and a gigantic bag of kale (I think 32 oz.) for the inspiration...as well as Mike, and his odd-ball affinity for "greens" as he calls the kale/mustard/turnip/collard group. It turns out, this taste-craving is a highly desirable one...Kale is just about the best thing anyone could eat:

Kale, cooked, boiled, drained, without salt

Nutritional value per 100 g (3.5 oz)
Energy	117 kJ (28 kcal)
Carbohydrates	5.63 g
Sugars	1.25 g
Dietary fiber	2.0 g
Fat	0.4 g
Protein	1.9 g
Vitamin A equiv.	681 μg (76%)
- beta-carotene	8173 μg (76%)
- lutein and zeaxanthin	18246 μg
Thiamine (Vit. B1)	0.053 mg (4%)
Riboflavin (Vit. B2)	0.07 mg (5%)
Niacin (Vit. B3)	0.5 mg (3%)
Pantothenic acid (B5)	0.049 mg (1%)
Vitamin B6	0.138 mg (11%)
Folate (Vit. B9)	13 μg (3%)
Vitamin C	41.0 mg (68%)
Vitamin K	817 μg (778%)
Calcium	72.0 mg (7%)
Iron	0.9 mg (7%)
Magnesium	18 mg (5%
Phosphorus	28 mg (4%)
Potassium	228 mg (5%)
Zinc	0.24 mg (2%)
Percentages are relative to US recommendationsfor adults. Source: USDA Nutrient database

As seen in the table above, it's packed full of so many essential vitamins and minerals that you just can't go wrong choosing to eat it, and let me tell you, the "kale chip" preparation is not only SUPER simple, but makes a really good-for-you veggie taste like a bad-for-you snack! The kale takes on a fantastic extra-crispy texture and a nutty, buttery and savory flavor. They are irresistible.

All right, so I'll get to the recipe(s) already. For tonight's dish I concocted an Aromatic Panko Crusted Mahi Mahi, served with Kale Chips (so good! but sadly, not my own creation) and Wheatberry Caprese.

Wheatberry Caprese

1 - 14.5 oz can stewed tomatoes

1 tsp. minced garlic

1 tsp. dried minced basil leaves/flakes (or fresh, but it's winter!!!)

1 T honey (I use honey powder *see below for a description)

Extra Virgin Olive Oil (EVOO)

Salt

Pepper

1. Bring a pot of water to a boil and add about 2 C of wheat berries.

2. Cook until tender (al dente, approx. 20 min) - they will be very chewy to the tooth, but this is good!

3. Drain and return to pot

4. With the heat on med-low, toss in about 2 T EVOO and the 1 tsp minced garlic, allowing the garlic to incorporate and cook lightly

5. Add can of stewed tomatoes, breaking into smaller chunks while incorporating

6. Add the basil

7. Add salt, pepper and honey powder to taste (balance the acidity)

*Honey Powder:

Typically sold at Korean grocers (such as H-Mart), and used in a lot of Korean cooking and for sweetening tea.

It's 100% honey with a small amount of Maltodextrin (a sugar derivative), and I find that it really is a great alternative to sugar and isn't poisonous like Aspartame, saccharin, and sucralose.

I use it in sauces to balance out the acids all of the time as well as in tea!

Kale Chips

1 large bag kale (about 16 oz.)

Extra Virgin Olive Oil (EVOO)

Sea or Kosher salt

Pepper

Lined baking sheet

Pre-heat oven to 375F

1. Open bag of kale, rinse and pick out any off-looking leaves

2. Return kale to a large plastic bag

3. Drizzle EVOO over the kale (about 1 T)

4. Season with salt and pepper

5. Hold bag shut and shake to evenly coat the kale leaves

6. Line a baking sheet with parchment or foil

7. Evenly spread kale leaves over sheet

8. Bake at 375F for 10-15 min until leaves turn brown and crunchy on edges--you can turn them over half-way through if you'd like. I don't bother.

*Disclaimer: These are addictingly good.

Aromatic Panko Crusted Mahi Mahi

1 lb. Mahi Mahi filet (skin on, preferably--my filet was about 1 in. thick at the thickest part)

1/4 tsp fresh lemon zest

1/8 tsp freshly grated ginger

1 tsp minced garlic

1/2 C Panko bread crumbs

1 tsp Parsley flakes (dried) or freshly chopped

Sea/Kosher salt

Pepper

EVOO

1 T unsalted butter cut into small pieces (optional)

If you own a small food chopper (immersion blender attachment types work too!) or a food processor, I'd highly recommend using it because everything can be done right in the chopper.

Pre-heat oven to 375F:

1. Wash and pat the Mahi dry with a paper towel

2. Lightly salt and pepper the fish on the flesh side

3. Place 1-2 cloves garlic in a chopper, process until minced.

4. Zest the lemon and garlic right into the chopper. I use a microplane (if you don't own one, buy one!) to easily and quickly zest and grate!

5. Add the parsley, and a bit of salt and pepper to taste.

6. Add 1/4 C Panko breadcrumbs to the garlic, ginger, lemon, salt, pepper, and parsley and process until mixed.

7. Pour the mixture onto a plate and add the remaining 1/4 C Panko breadcrumbs, mixing to incorporate all ingredients together. This reserved 1/4 C Panko will have a larger crumb and add a more crunchy texture to the coating.

8. Lightly drizzle salt and peppered Mahi with EVOO and flip over onto the Panko mixture, pressing to thoroughly coat flesh side of fish with breadcrumbs

9. Place coated fish on a greased (I use EVOO or spray) foil-lined baking sheet, skin-side down

10. Press any remaining breadcrumbs onto top of fish

11. Dot top of coated fish with butter

12. Bake at 375F for about 20-25 min until fish is tender and flaky (NOTE: Depending how thick your filet or steak might be, raise the temp to 400F and the cook time will go to about 30-35 min)

Serve with Kale Chips and Wheat Berry Caprese.

Beer pairing: Lager

Wine pairing: Chardonnay