Pan-Seared Mahi Mahi With Sautéed Leeks

16 Jan

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I don’t cook fish very often at home. When I do, I usually opt for salmon, and I usually roast it. I decided to try something new this time…

Mahi-mahi has very little fat, so while it is not the best choice to get those omega-3 fatty acids, it is still a great choice for a low-fat, high protein meal.

While I would have preferred to purchase my fish at the farmer’s market, I didn’t get my act together in time this week, so I purchased my fish from Whole Foods. They sell frozen, wild-caught mahi-mahi there, nicely portioned into 2 6-oz fillets. I defrosted them in the fridge overnight on a covered plate.

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Pan-searing was a lot easier than I thought it would be. With a hot skillet, the fish was done in about 6-7 minutes. And the best part is that I got nice, golden sear marks.

I ate the fish with some sautéed leeks and a quick fennel orange salad (literally fennel, orange slivers, and a touch of OJ + olive oil/salt/pepper).

I brushed the fish with a little bit of teriyaki sauce that I had leftover from last night’s dinner (I made teriyaki bok choy over brown rice with an egg on top!) . You could also just mix together 1 tablespoon of soy sauce and a little fresh lime juice for a quick savory sauce.

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Pan-Seared Mahi-Mahi

Cooking method adapted from Mark Bittman’s Fish

serves 2

2 6-oz fillets mahi-mahi (I cut each fillet in half to have 4 small pieces of fish)

canola or coconut oil

fresh ground pepper

teriyaki sauce (see recipe below)

Make sure the fish fillets are at room temperature and pat them dry with a paper towel. Grind the pepper on both sides of the fillets.

Heat a 12-inch nonstick or cast-iron skillet for about 10 minutes, until smoking slightly. Add the oil, and place the peppered fish on the pan. Cook until browned on 1 side, about 3 minutes. Turn, and brown on the other side. Turn off the heat, brush the fish with the teriyaki sauce, and turn the fish in it a few times.

Teriyaki Sauce

recipe from Chloe’s Kitchen

makes a relatively large amount (maybe about a cup?); store in a jar if you have leftover sauce

3/4 cup water

3 tablespoons soy sauce

1/2 teaspoon fresh grated ginger

1 garlic clove

2 tablespoons maple syrup or brown sugar

1 tablespoon cornstarch

In a medium saucepan, whisk together all of the ingredients. Heat the sauce over medium-high heat, whisking frequently until it comes to a boil. Reduce the heat to medium-low and cook, whisking frequently, until the mixture has thickened and big, syrupy bubbles appear on the surface.

Sauteed Leeks

2 large leeks, green parts removed, washed

1 tablespoon olive oil

salt, to taste

Slice the leeks in half lengthwise, and then slice in half again. Chop the leeks into small pieces.

Heat the oil on a skillet. Add the leeks and saute for about 7-10 minutes, until soft and lightly browned. Add salt to taste.

You could even add a little parmesan or some teriyaki for more flavor. I think these leeks would be great on top of a slice of toasted bread, like a crostini. 

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One Response to “Pan-Seared Mahi Mahi With Sautéed Leeks”

  1. Barb January 16, 2013 at 6:00 pm #

    My mouth is watering just looking at the photo here. Yummy!

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