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    Pan Seared Mahi Mahi - Hunter Angler Gardener Cook

    Uploaded by

    justin
    This recipe provides instructions for pan searing mahi mahi fillets along with rice and salsa sides. The rice is made with black beans, garlic, onion, rice, cumin, oregano and bay leaves. The salsa contains cucumber, tomatoes, onion, serrano chiles, lime juice and cilantro. For the mahi mahi, fillets are seasoned with salt and seared in a hot pan with oil until opaque and flaking. The finished dish pairs the seared fish with the rice and fresh salsa.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Pan Seared Mahi Mahi - Hunter Angler Gardener Cook

    Uploaded by

    justin
    47 views3 pages
    This recipe provides instructions for pan searing mahi mahi fillets along with rice and salsa sides. The rice is made with black beans, garlic, onion, rice, cumin, oregano and bay leaves. The salsa contains cucumber, tomatoes, onion, serrano chiles, lime juice and cilantro. For the mahi mahi, fillets are seasoned with salt and seared in a hot pan with oil until opaque and flaking. The finished dish pairs the seared fish with the rice and fresh salsa.

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    © © All Rights Reserved

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    This recipe provides instructions for pan searing mahi mahi fillets along with rice and salsa sides. The rice is made with black beans, garlic, onion, rice, cumin, oregano and bay leaves. The salsa contains cucumber, tomatoes, onion, serrano chiles, lime juice and cilantro. For the mahi mahi, fillets are seasoned with salt and seared in a hot pan with oil until opaque and flaking. The finished dish pairs the seared fish with the rice and fresh salsa.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    47 views3 pages

    Pan Seared Mahi Mahi - Hunter Angler Gardener Cook

    Uploaded by

    justin
    This recipe provides instructions for pan searing mahi mahi fillets along with rice and salsa sides. The rice is made with black beans, garlic, onion, rice, cumin, oregano and bay leaves. The salsa contains cucumber, tomatoes, onion, serrano chiles, lime juice and cilantro. For the mahi mahi, fillets are seasoned with salt and seared in a hot pan with oil until opaque and flaking. The finished dish pairs the seared fish with the rice and fresh salsa.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 3

    Pan Seared Mahi Mahi - Hunter Angler Gardener Cook https://honest-food.

    net/pan-seared-mahi-mahi/

    Pan Seared Mahi Mahi


    No ratings yet
    This recipe works with really any good slab of fish fillet. You want something at least
    1/2 inch thick, so larger fish are the rule here.

    Prep Time Cook Time Total Time


    30 mins 45 mins 1 hr 15 mins

    Course: Main Course, Rice Cuisine: Caribbean Diet: Gluten Free Servings: 4 servings
    Calories: 664kcal Author: Hank Shaw

    Ingredients
    RICE
    1 cup black beans
    3 cloves garlic, smashed
    1/2 onion
    Salt
    2 tablespoons olive oil
    1 yellow onion, minced
    1 poblano or green bell pepper, minced
    2 cups long grain rice
    1 teaspoon ground cumin
    1 teaspoon dried oregano
    2 bay leaves
    1/4 cup sherry or cider vinegar

    SALSA
    1 cucumber, peeled if the skin is bitter
    4 Roma tomatoes, seeded and diced
    1 white onion, minced
    2 serrano chiles, minced
    1/2 cup lime juice
    Salt to taste
    1/2 cup chopped cilantro

    MAHI MAHI
    1 1/2 pounds mahi mahi
    Salt
    3 tablespoons grapeseed, avocado or other high smoke point oil
    Black pepper to taste

    Instructions
    RICE

    1 of 3 5/27/21, 10:10 AM
    Pan Seared Mahi Mahi - Hunter Angler Gardener Cook https://honest-food.net/pan-seared-mahi-mahi/

    1. 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.
    2. 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.
    3. 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
    1. 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
    1. 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.
    2. 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.
    3. 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.
    4. When the fish is ready, set the pieces seared side up and grind pepper over them. Serve over
    the rice with the salsa.

    Notes
    Some keys to success are:
    Salt the fish 30 minutes before you cook it.
    Pat the fish dry using paper towels.
    Heat the pan thoroughly before you add the oil. The thinner the fish the hotter the heat. A
    normal piece of mahi mahi will want medium-high. Anything thicker than 1 inch goes down to
    medium.
    Add the oil and swirl to coat. When is just barely begins to smoke, place the fish skin side
    down, or in the case of pan seared mahi mahi, the side that used to have the skin.
    The moment the fish hits the pan, give the pan a little jiggle so the fish slides on the oil before
    searing. This helps prevent it from being cemented to your pan.
    Start basting the fish immediately, tilting the pan to spoon the oil over the fish. Baste until it
    turns opaque.
    Don't move the fish until it wants to be moved. That is usually once you see a significant crust
    from where fish meets pan. If you have to scrape the fish off the pan, it's not ready. Be

    2 of 3 5/27/21, 10:10 AM
    Pan Seared Mahi Mahi - Hunter Angler Gardener Cook https://honest-food.net/pan-seared-mahi-mahi/

    patient.
    When you remove the fish, let it rest seared side up. Grind pepper over it the moment it hits
    the cutting board or plate.

    Nutrition
    Calories: 664kcal | Carbohydrates: 98g | Protein: 44g | Fat: 10g | Saturated Fat: 2g | Cholesterol:
    124mg | Sodium: 167mg | Potassium: 1424mg | Fiber: 8g | Sugar: 6g | Vitamin A: 1187IU | Vitamin
    C: 50mg | Calcium: 115mg | Iron: 5mg

    Pan Seared Mahi Mahi https://honest-food.net/pan-seared-mahi-mahi/ May 27, 2021

    3 of 3 5/27/21, 10:10 AM

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