Pan Seared Mahi Mahi
User Reviews
5
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Prep Time
30 mins
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Cook Time
45 mins
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Total Time
1 hr 15 mins
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Servings
4 servings
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Calories
664 kcal
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Course
Side Dish, Main Course
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Cuisine
Caribbean
Pan Seared Mahi Mahi
Description
The mahi mahi is salted 30 minutes before cooking and patted dry to ensure a good sear. It is cooked skin side down (or the side where the skin was) in well-heated grapeseed oil, with basting to keep the fish moist and promote even cooking. The fish is only moved once a crust has formed to avoid sticking.
The black bean rice is made by simmering black beans with garlic and onion, then cooking rice in the reserved bean liquid with added cumin, oregano, and bay leaves. The beans are folded back in near the end, and sherry vinegar is stirred in for brightness.
The accompanying salsa combines diced cucumber, Roma tomatoes, white onion, serrano chiles, lime juice, salt, and fresh cilantro. The cilantro is mixed in just before serving to retain its fresh flavor. This dish brings together a nicely seared fish, hearty and fragrant rice, and a refreshing, slightly spicy salsa for a balanced, satisfying meal.
Ingredients
RICE
- 1 cup black beans
- 3 cloves garlic smashed
- 1/2 onion
- salt
- 2 tablespoons olive oil
- 1 yellow onion minced
- 1 poblano pepper minced, or green bell pepper
- 2 cups long grain rice
- 1 teaspoon cumin ground
- 1 teaspoon oregano dried
- 2 bay leaf
- 1/4 cup sherry vinegar or cider vinegar
SALSA
- 1 cucumber peeled if the skin is bitter
- 4 Roma tomato seeded and diced
- 1 onion minced, white
- 2 serrano chile minced
- 1/2 cup lime juice
- salt to taste
- 1/2 cup cilantro chopped
MAHI MAHI
- 1 1/2 pounds mahi mahi
- salt
- 3 tablespoons grapeseed oil or avocado or other high smoke point oil
- black pepper to taste
Instructions
RICE
- Cover the beans by about 3 inches of water and bring to a boil. Add the smashed garlic and the half onion. Simmer until tender, then add salt to taste. Remove the garlic and onion and discard. Strain the liquid off the beans, but save both the beans and the liquid.
- In a pot you can cook the rice in, sauté the onion and pepper in the olive oil until soft, then add the rice. Sauté this for a minute or two. Measure out enough of the bean liquid to cook the rice in -- look at the package, but it's normally 2:1 with long-grain rice, so 4 cups. If you don't have 4 cups of bean cooking liquid left, add water to get there. Pour this in and stir well.
- Add the beans, cumin, oregano and bay leaves, stir well and cover. Cook the rice until done, then gently fold in the vinegar. Remove the bay leaf.
SALSA
- Dice everything small and toss everything together except the cilantro. You'll mix that in right when you serve. Hold this at room temperature.
MAHI MAHI
- Salt the fish well and set it on a cutting board or plate at room temperature while you make the rice. I do this once the beans are cooked.
- Heat a sauté pan over medium-high heat. Pat the fish dry with paper towels. Swirl the oil in the pan, and when you see a wisp of smoke rise, lay the fish down, one at a time. The moment the fish hits the pan, jiggle it a bit to slick the bottom of the fish. Do this with all the fish until the pan is full -- it is important that the pieces of fish do not touch once they get to searing.
- Give it a minute, then tilt the pan to pool the oil and baste the top of the fish with a spoon until the meat turns opaque. Let the fish cook until it can be easily lifted off the pan, about 5 minutes or so. It's OK if there are a few sticky spots, but it should not be fused to the pan. If it is, keep cooking it. It will release.
- When the fish is ready, set the pieces seared side up and grind pepper over them. Serve over the rice with the salsa.
Notes
- Salt the mahi mahi 30 minutes before cooking for better flavor and texture.
- Pat fish dry with paper towels before cooking to ensure a good sear.
- Preheat the pan thoroughly before adding oil to prevent sticking.
- Baste the fish with hot oil during cooking to keep it moist and promote even cooking.
- Do not move the fish until a crust forms; it will release naturally when ready.
- Rest the fish seared side up after cooking and season with fresh ground pepper immediately.
Nutrition Information
Show DetailsNutrition Facts
Serving: 4servings
Amount Per Serving
Calories 664 kcal
% Daily Value*
| Calories | 664kcal | 33% |
| Carbohydrates | 98g | 33% |
| Protein | 44g | 88% |
| Fat | 10g | 15% |
| Saturated Fat | 2g | 10% |
| Cholesterol | 124mg | 41% |
| Sodium | 167mg | 7% |
| Potassium | 1424mg | 30% |
| Fiber | 8g | 32% |
| Sugar | 6g | 12% |
| Vitamin A | 1187IU | 24% |
| Vitamin C | 50mg | 56% |
| Calcium | 115mg | 12% |
| Iron | 5mg | 28% |
* Percent Daily Values are based on a 2,000 calorie diet.
User Reviews
Overall Rating
5
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