May
2008
Healthy Tastes Great!5
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Tired of the same old protein night after night? Maybe you eat fish regularly, but don’t often venture beyond your staples of salmon and tuna? Then give Mahi Mahi a try. It rarely disappoints.
Pan-seared Mahi Mahi with Sautéed Vegetables
Rinse and pat dry two fillets. Heat pan with dab of coconut oil. Pan sear fillets on medium-high heat and then cook until done (approximately 5 minutes a side) on medium heat.
In separate pan, use coconut oil or butter to sauté a mix of peapods, bell peppers, white onion, broccoli, and other veggies of choice with salt, pepper, garlic, a ½-1 tsp. fresh minced ginger and splash each of extra virgin olive oil, sesame oil and rice vinegar at end of cook time.
Heap veggies on fillet and let rest covered for 2-3 minutes.
Grilled Mahi Mahi
Marinade two fillets of Mahi Mahi fish for 1-2 hours in a mix of ½ cup lime juice, ½ cup coconut oil, 1 Tbsp. cumin, and 1 tsp. minced garlic. Prepare grill, placing rack 5-6 inches above coals.
Place fish on foil, skin side down and place on grill rack. For fillets an inch or less, grill for approximately 7-8 minutes. For fillets larger than an inch, 9-12 minutes are recommended. The fish is done when the middle is opaque but moist.
Grilled Mahi Mahi is a great quick and simple meal to serve with guacamole and cut veggies or a “salsa salad” of chopped tomato, red onion, avocado, and black beans if desired. Season salad with lime juice, cumin and salt and pepper.
Baked Mahi Mahi with Pesto and Tomatoes
Preheat oven to 400 degrees Fahrenheit. Rinse fish fillets and dry with towel.
Finely chop a small bunch of fresh basil with several stems of parsley and three large cloves of garlic. Sauté in pan with coconut oil or clarified butter (melted with white milk solids skimmed off). If desired, after somewhat cooled, blend more completely in food processor.
Place fish in small baking dish, and “butter” fish with clarified butter or coconut oil. Set aside. Mix additional butter or coconut oil with mixture of water and fresh lemon juice. (You’ll need enough to not quite cover the fish in the pan.) Mix with liquid sauce chopped basil, parsley and garlic. Bake in the oven until the middle of the fish is opaque but still moist.
Discard liquid.
Sauté cherry tomatoes until softened and warmed. Serve immediately with fish, and drizzle pesto over both.
melodrama.ca, Chewy Chua, DR000 Flickr Photos (CC)
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