Kick-start the day with a savory sandwich made of herb-seared mahi-mahi, fried egg and sautéed vegetables on toasted ciabatta bread.
SERVINGS: 4
SERVING SIZE: 1 sandwich (439 grams)
PREP TIME: 10 minutes
COOKING TIME: 20 minutes
Ingredients
- 2½ tablespoons (36 milliliters) vegetable oil, divided
- 1¾ cups green bell pepper, sliced
- 1¾ cups red bell pepper, sliced
- 1 cup yellow onion, sliced
- 1 cup baby portabella mushrooms, washed and sliced
- 1 tablespoon chives, minced
- 4 6-ounce mahi-mahi fillets
- 1 teaspoon garlic powder
- 1 teaspoon dried rosemary
- 1 teaspoon pepper
- ¼ teaspoon salt
- 4 large eggs
- 4 ciabatta rolls, sliced in half, toasted
Instructions
- To a large nonstick skillet over medium heat, add 2 tablespoons oil.
- Add peppers, onions, mushrooms and chives and sauté 7 minutes until vegetables are tender and onions translucent. Place in a bowl and set aside.
- Season fish with garlic powder, rosemary, pepper and salt.
- In the same skillet over medium heat, heat ½ tablespoon oil and add fish fillets.
- Sear for 4 minutes, or until browned on the bottom and sides. Flip fish and sear for 4 minutes. Cook until a minimum internal temperature of 145°F (63°C) is reached. Transfer to a serving platter and set aside.
- In the same skillet over low heat, add eggs one at a time. Cook slowly until whites are set and yolks begin to thicken but are not hard, about 3 minutes. Carefully flip over eggs and cook until whites and yolks are firm.
- To assemble, place ¼ cup vegetable mixture, 1 fish fillet and 1 fried egg on 1 half ciabatta roll. Top with the other half of the roll. Repeat to assemble 4 sandwiches.
NUTRITION PER SERVING: 517 calories, 18g total fat, 3g saturated fat, 229mg cholesterol, 626mg sodium, 65g carbohydrate, 6g fiber, 8g sugar, 29g protein, 782mg potassium, 343mg phosphorus
Andrea Mathis, MA, RDN, LD, is an Alabama-based dietitian, mom and owner of Beautiful Eats & Things. Check out her website for easy, delicious recipes, health & wellness info, and DIY/lifestyle hacks! You can also connect with her on Instagram, Facebook, Twitter, and Pinterest.