Mediterranean Mahi-Mahi It's Heart Healthy

Mediterranean Mahi-Mahi It's Heart Healthy-Try This Recipe

Written by BabyBoomerQueen on Oct-11-08 9:31pm

To me, there is not a more beautiful fish in the sea or ocean, than the Mahi-Mahi or Dolphinfish. My family were great sportsmen/sportswomen and would go Mahi Mahi fishing. My sister and I grew up on the Atlantic and when we would catch Dolphin, I always wished they would release it. It was just to beautiful to eat. It has the most beautiful colors in or out of the water. To say it is an Ocean Gem, would be an understatement.

Ahhhhhhhh but, that wish would be forgotten as it was placed in front of me. Mahi-Mahi is a truly wonderful piece of fish. The meat is beyond white, it is flaky and flavorful and is a compliment to what ever you serve it with.

Since I have just written an article about the Mediterranean Diet, as promised here is a recipe with Mahi-Mahi, to start your Mediterranean diet.

Mediterranean Mahi-Mahi

When choosing fish always wake sure it has no outside slime, is firm and no odor. This recipe is for two servings.

Ingredients:

1 teaspoon extra virgin olive oil
1 small onion, thinly sliced
2 tablespoons dry white wine
1 clove garlic, finely chopped
1 cup diced tomatoes (you can use canned)
4 Kalamata olives, pitted and chopped
1/8 teaspoon dried oregano
1/8 teaspoon freshly grated orange zest (lemon if not available)
1/4 teaspoon sea salt, divided
1/4 teaspoon freshly ground pepper, divided
8 ounces thick-cut (firm-fleshed) Mahi-Mahi fillets (or Pacific halibut if unable to find)

Cooking Instructions:

1. Preheat oven to 450°F

2. Heat oil in a medium nonstick skillet over medium-high heat

3. Add onion and cook, stirring often, until lightly browned, 2 to 4 minutes

4. Add wine and garlic and simmer for 30 seconds

5. Stir in tomatoes, olives, oregano and orange zest

6. Season with 1/8 teaspoon salt and 1/8 teaspoon pepper

7. Season fish with the remaining 1/8 teaspoon each salt and pepper

8. Arrange the fish in a single layer in a pie pan or baking dish

9. Spoon the tomato mixture over the fish

10. Bake, uncovered, until the fish is just cooked through, 10 to 20 minutes. Divide the fish into 2 portions and serve with the sauce.

I like to cook this recipe in a seasoned, iron skillet. I start the vegetables and spices and when they are ready, I move them to the side, place the fish fillets in and cover with the vegetables. One pan, more flavor, less mess and clean up.

Serve with wine and bask in the compliments, you are going to get. This is a Heart Healthy Baby Boomer Queen Recipe, so enjoy it, with out the guilt.

Bon Appetit
~The Baby Boomer Queen~