Adventures in Healthier Eating with 2 Kids and a Picky Husband

Mahi Mahi Bites with a Rosemary Winter Squash

Posted by 9 years ago 9 Comments

I wasn’t going to post this idea until I watched the toddler DEVOUR his plate. I couldn’t believe it. My mission was to get more fish in the boy, he generally doesn’t like the texture. So I selected Mahi Mahi as it’s pretty firm and mild. I made fun toddler sized chunks out of them. Like fish sticks but better as I know EXACTLY what’s in them. :) I breaded them similar to my Oat and Flax Crusted Tilapia. The husband really liked the breading and it’s an easy way to get us to eat a bit of flax seeds.

I’ve also been wanting to try a new squash I found called carnival. It’s a smaller squash like the delicata and I figured it’s would taste pretty similar. So I did what I always do with winter squash, I cut it in long thick pieces and roasted them for a fry like experience. :)

Honestly, all of us devoured this meal (dipped in ketchup, of course:) Husband included. Although, he won’t touch winter squash with a 10 foot pole so he got a microwaved “baked” potato. (wash an idaho potato, pierce it with a fork a few times and pop it into the microwave for 3-5 minutes based on size…. there is NO NEED to buy those individually wrapped “microwavable” potatoes for more money. ALL potatoes can be microwaved without that stupid platic wrap. – Can you tell this bothers me a bit? lol)

Anyway, here’s what I did. Mahi Mahi Bites with a Roasted Rosemary Winter Squash

Roasted Rosemary Winter Squash

  • Small winter squash like the the delicata or carnival
  • 1 tsp olive oil
  • 1/2 tsp dried Rosemary
  • Kosher Salt and Pepper

Preheat the oven to 425 degrees.

Cut and clean the squash in thick fry like pieces.

Side Note: Save the seeds! The toddler and roast them with a bit of non-stick cooking spray and kosher salt while we are cooking dinner. It’s a favorite snack in our house!

Toss the squash with olive oil and rosemary. Lay on a cookie sheet lined with aluminum foil and sprinkle with salt and pepper.

Bake for about 25 minute turning once.

Once the squash goes in start on the fish!

Mahi Mahi BitesMahi Mahi Bites with a Roasted Rosemary Winter Squash

  • 1/2 cup oatmeal (40g)
  • 2 tbsp whole flaxseeds (20g)
  • 2 tbsp grated Parmesan cheese (10g)
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1/2 tsp dried Rosemary
  • Pinch of Kosher salt and pepper
  • 1 pound of Mahi Mahi fillets (16oz)

Combine all ingredients except fish in a blender or food processor to make the breading.

Add the breading to a large plastic bag.

Cut the mahi mahi into large fish stick style pieces and drop in the bag. Shake to coat the fish.

Place on a cookie sheet lined with foil and sprayed with non-stick cooking spray. Spray the top of the fish with a bit more spray and sprinkle a bit more salt (I go easy in the breading).

By this point the squash should be ready. Remove it from the oven.

Turn on the broiler and cook the Mahi Mahi 2 racks from the top for about 4 minutes a side.

I paired both with a side of peas. Everyone’s favorite, I know. :)

As for nutritional information on this one, I’m stumped. Well, that’s sort of a lie. I’m lazy tonight. :) I’m estimating my mean was about 300 cals, not including the peas. But that’s a REAL loose estimate.

See other recipes using: fish, mahi mahi, squash

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There are 9 comments so far. Join in on the conversation.


    December 19, 2008

    looks really yummy!!!! I will try the squash. Note on the wrapped bakers. I checked out behind and man and when his "wrapped" potato was scaned it was the price of #10 bag of potatoes. what a shame....... I am with you on that one!! Happy cooking.... Karen Ps. what part of the USA do you live?


    December 19, 2008

    You know.. I was just thinking. Your son has GOT to be the healthiest kid in school! I certainly hopes he adopts your healthy eating habits as he gets older, and doesn't get suckered in by his friends to eat crap food. Not to say that getting a burger or snack at the movies once in awhile is terrible, but for some of these kids that's ALL they eat.

    Krista S.

    December 19, 2008

    I always laugh when you serve peas because we absolutely hate them here unless they are raw from the garden. The fish looks great! Never tried mahi mahi before. And...still not a huge squash fan, except for zucchini and spaghetti squash, but I'm still trying every once in awhile.


    December 19, 2008

    Those look like fishsticks...except tasty!


    December 19, 2008

    Hopefully this isn't a stupid question, but I LOVE fish and eat it every chance I get. My husband likes it too but doesn't want to cook it inside (outside on the grill is fine) because he's afraid it is going to "smell fishy" in the house. I've cooked scallops and shrimp indoors and those seem okay smell-wise. I once cooked halibut on the stovetop, but I had to do it in the Springtime and open the windows to make sure it wouldn't smell (per his request). That is my long way of asking if your Mahi Mahi smells "fishy" when you bake it in the oven. I know it is a mild fish, so I'm hoping that it doesn't, but would love confirmation. Thanks!


    January 2, 2009

    Lauren, So sorry for the delay in response! All the fishes I cook don't cause that smell. It may be because I bake them but this recipe and all the tilapia ones, even the salmon aren't too smelly. :) -Roni


    February 14, 2011

    how many servings does the mahi mahi bites serve?


    February 14, 2011

    It would be 4 - 4 oz servings but we eat a bit more so for us it's 3. :)


    November 14, 2011

    Thanks for your site! I was looking for a way to use up some fish and winter squash, and this fit the bill. This meal passes muster for a three year-old too. And now I will work my way through all the other toddler-approved recipes. thanks!