Mahi Mahi With Tangy Veggies Over Rice

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I like to combine healthy proteins like fish with lots of great veggies and create awesome flavors to make quick meals yet, food with complex flavor combinations and naturally gluten free.  Case in point;  a frozen fillet of mahi mahi.  I keep a couple individually wrapped fillets in my freezer to form the basis of a quick meal; it has a firm meaty texture and will work well with a number of ingredients. Finding it somewhat bland I like to spark the flavor with a couple great additions to create a delicious meal, olives and capers to name those chosen today.

This is somewhat of a vague recipe, you can use more or less of the ingredients depending on your pantry and your palate.  I used salad olives that have pimento in them, even more flavor!

green olives capersraw cod fish

Mahi Mahi with Veggies   for one; can easily double


1 4-6 ounce fillet of mahi mahi

1-2 tbsp. mild olive oil

½ a small onion, chopped

1 small celery stalk sliced fairly thinly in rounds

½ cup sliced fresh zucchini, half moons

1 cup chopped swiss chard

8-14 green olives roughly chopped

1 tbsp. capers

2-3 tsp. fresh lemon juice

1-2 tbps. Vermouth or dry white wine

1 tbsp. butter


Heat a tbsp. of the olive oil in a medium sauté pan.  Add the fish and cook 3 minutes lip it and cook 3-4 more minutes. You want a nice lightly browned fillet but not overcooked.  Remove from the pan and set aside, covered so it doesn’t get cold.

Add the rest of the oil, heat, add the onions, stir, add the celery and cook, stirring frequently until they begin to soften, 3-4 minutes.  Add the zucchini and the swiss chard.  Stir and cook 5-6 more minutes.  Add up to 2 tbsp. water if the pan seems dry.  The water creates steam and helps to cook the veggies.  Don’t over do it or you will have a soggy mess.

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After 4 of the 5-6 minutes add the chopped olives and the capers.  When the veggies looks about done, return the fish to the pan and pour the fresh lemon juice and Vermouth over the fish and the veggies. Stir another few seconds.  Add a tbsp. of butter and, while it melts, season with a few grinds of fresh pepper.  The butter, lemon juice and wine form a delicate sauce that clings to all the veggies.

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Taste before adding any salt as the capers and olives provide a fair amount of salinity and it is impossible to remove salt once you sprinkle it on.  Serve over hot steamed rice.  I love it over long grain brown rice or long grain white rice.  It is a complete meal without any additions.  Creating it should only take 15 minutes if you already have some cooked rice available.  White rice can be made in less than 20 minutes. Enjoy this healthy yet very flavorful meal some evening soon!

Chopped Strikes Again…Mahi Mahi Style

Another episode of Chopped occurred at my house tonight.  I worked late, two jobs actually, starving hungry by time I drove to my house.  So there wasn’t much time for messing around in the kitchen when I got home after 8.  I had defrosted a fillet of mahi mahi.  I like its firm texture and meaty flavor.  My other required “Chopped” ingredients were a zucchini which had been languishing in my fridge veggie bin for more than a few days, a just barely sprouting yellow potato, and some garlic chives growing lush in my herb garden.   Image  Image The second picture is of them blooming, best used before they bloom.

Ingredients (for one)

1 4-6 oz. mahi mahi fillet

¼-½ tsp Cajun seasoning

2 tsp sweet rice flour

1 tbsp olive oil (I prefer EVOL but use what you have)

1-2 tbsp chopped shallot (or onion)

½ cup zucchini cut in ¼ inch half rounds

1 tsp. fresh thyme leaves

½ small lemon; zest and juice

1-2 tbsp. snipped leaves of garlic chives

1 potato

1-2 tsp butter


Place the mahi mahi fillet on a sheet of wax paper; sprinkle it with some Cajun seasoning; about ¼ tsp.  Sprinkle with 1 tsp sweet rice flour, spread it around with your fingers.  Flip it and do the same thing on the other side of the fillet.   Image

Heat a small to medium Teflon frying pan and add the olive oil.  Slide in the fillet.  Cook for 5 minutes on med high heat.  I used half a shallot, just cutting the peeled bulb into thin half rounds.  As the fish cooks sprinkle the chopped shallots around the fillet and then the zucchini rounds. Stir them often. Keep them moving but not on top of the fish.  Carefully turn the fillet after 5 minutes and cook 4-5 more minutes until it is firm and opaque.  Do not let it burn or overcook. Poke the potato in two places and put in the microwave, cook until done.  Let rest while you finish the fish. At the end of the second cooking place the fish on top of the zucchini and zest the lemon peel on top. I used a zester that makes long skinny strands but you can grate it if you don’t have a zester like mine.  Squeeze the lemon juice all over the fish, add the thyme leaves.  Then add 1-2 tbsp. dry white wine; I used some Italian Bollo pinot grigio I had left in the fridge.  Sometimes I make do with the vermouth I keep in the fridge for cooking purposes.  After the mixture cooks for 10-20 seconds add 2 tbsp water and stir up the zuke.  Sprinkle the pan with the garlic chives; I just snip them with a scissors into the pan.  If you don’t have garlic chives you can use regular chives.  Put a tsp of butter in the pan and allow to melt before serving, Gently stir the veggie mixture to coat it with the melted butter.  Taste the mix and add some sea salt and freshly cracked pepper.

Place the fish on a plate, spoon the zuke and shallot mixture next to it; be sure to get all the pan juices. I put some of the veggie mixture on my baked potatoes which I had split and seasoned with salt/pepper and 1 tsp. fresh butter.  Dive in to this healthy and GF meal.  The fresh herbs and lemon juice add a lot of flavor and seasoning.  You might add a side salad to round out the meal.  It took me about 14 minutes to pull it together.

You can sub other herbs as long as they are fresh.  Don’t use too much or you will overwhelm the delicate flavor of your fish.  And yes, you can use any fish you like if you don’t have mahi mahi or dislike it for some reason.  I have begun to love shallots as they have a delicate flavor that does not intrude or cover over the other ingredients but if you only have yellow onion that will work fine. Other veggies might work as well but I do suggest you try the recipe unchanged before you start mixing things up!  Image

My camera is missing in action and my tablet camera seems out of order today.  Phone not available either so no picture of this lovely meal.  I will toss up some photos of the ingredients. 

Of course you can make this for 2-4 people; just increase your ingredients accordingly. It is definitely going to be a go to recipe of mine for busy summer evenings particularly when the zucchini crop come in!