Mediterranean Mahi Mahi

Fresh white fish paired with a light tomato, olive, and artichoke sauce.  The Italian herbs oregano and basil pair well with the orange and lemon to really bring a lot of fresh flavor to the fish.  I was inspired by a recipe in Bon Appetit, and modified it to my own liking.  I added Artichokes, used Black Olives instead of Green, and added in lemon juice to give it more flavor and moisture.  Not only is this Mediterranean dish heart-healthy, using olive oil, tomatoes, olives, and artichokes over white fish, but it is absolutely delicious also.  When we ate it, we both agreed it tasted so decadent (yet it was so so healthy).

Ingredients:
2 Tbsp. Olive Oil
1/3 Cup Minced Onion
1 Cup Dry White (or Rose) Wine
1 (14 ounce) Can of Stewed or Diced Tomatoes
2 tsp. Garlic Powder
2 tsp. Dried Oregano (or 2 Tbsp. Fresh)
1 tsp. Dried Parsley (or 1 Tbsp. Fresh)
2 tsp. Dried Basil (or 2 Tbsp. Fresh)
4 4-5 oz. Mahi Mahi Fillets
1 Small Can Sliced Black Olives
1 Can Quartered Artichoke Hearts
2 tsp. Dried Oregano (or 2 Tbsp. Fresh)
2 tsp. Fresh Orange Zest
2 tsp. Lemon Juice

Directions.
1. Heat oil in large skillet over medium high heat.  Add in minced onion and cook about 3-4 minutes.  

2. Pour in wine and boil about 3 minutes, or until it's reduced to 3/4 Cup. 
3.  Stir in the tomatoes with juice and bring to a boil.  
4.  Sprinkle salt and pepper on the fish.  Place fillets on top of tomato mixture.  Reduce heat to medium-low, cover, and cook for 10-12 minutes, or until fish is opaque and cooked through.
5.  Transfer fish to plate and cover with foil to keep warm.
6.  Add black olives, artichokes, orange peel, lemon juice, oregano, and basil to tomato sauce.  Bring to a boil over medium-high heat and cook about 7-8 minutes, or until thick and reduced.  
7.  Place a Mahi Mahi fillet on a plate and cover with 1/4 of the sauce.  Serve with Italian bread and a side of (or on a bed of, as I did) steamed spinach.  Or, for more substance, serve over cooked brown rice or wheat pasta.


Enjoy!

Mango Mahi-Mahi

Ok, the weather is getting warmer and I have the perfect "summer" meal.  It involves Mahi Mahi, a fast-growing (see my Parmesan Tilapia recipe for fish info) white fish with excellent nutritional value (low in calories, high in protein, and has the antioxidant selenium, niacin, B6, and potassium), and little-to-no "fishiness" taste.  And let's face it, it's just fun to say--try it--"Mahi Mahi".  However, be aware of mercury levels in all fish (a growing concern every year).  Mahi Mahi is a "moderate" level fish (2nd level from bottom of risk ladder), so eat less than 6 servings per month.   The fish is complemented with vitamin-ladden tropical fruits, such as Mangoes and Pineapple.  So, enough babbling, here's how to make summery Mango Mahi Mahi:

Ingredients (4 Servings):
1 lb. Mahi Mahi fillets
Black Pepper
2 Tbsp. Olive Oil


Salsa:
2 Mangoes--1 diced/cubed, 1 sliced
1 Cup Pineapple, Diced
1 Lime (or 2 Tbsp Lime Juice

2 Tbsp. Chopped Fresh Cilantro (or 2 Tsp. Dried Cilantro)

1/2  tsp. Red Pepper Flakes
1/2  tsp. Black Pepper


4 Servings Brown Rice (would also be good with long-grain rice or risotto--see my Parmesan Tilapia Risotto recipe).

Directions:
1. Preheat oven to 375 degrees.  Or better yet, turn your grill on.
2.  Dice/Cube 1 Mango and the Pineapple. Combine in bowl with Lime Juice, Cilantro, Red Pepper Flakes, and Pepper.  Sit to let the mixture marinate.
3. Spread Olive Oil on Mahi Mahi fillets (with silicone basting brush) and sprinkle lightly with black pepper.
4. Boil water and start making brown rice (I'll admit it; I used instant brown rice).
5. Place fish in oven for 10-12 minutes, or until fish is opaque and flakes easily with a fork.  Alternatively (if you have a grill--which I currently do not), grill for 7 minutes on one side and flip fish for another 5 minutes.
6.  Stir 1/3 of the mango salsa in with the rice.  
7.  Spoon 1/4 of the rice mixture onto a plate.  Set Mahi Mahi on the bed of rice.  Spoon some of the Mango salsa on top of the fish.  Place a few slices of mango on the plate.  Wa-La!  Start with a simple green salad to add in some veggies.


To drink, a white wine is great, but a Mango-Pineapple Daiquiri is also a nice complement!  Recipe to come on that one.  Ahh.