Pan-Seared Mahi Mahi with Citrus Soy Sauce
My son and I were in Wegmans and they were doing a taste of this, we liked it so much I made it at home and it is surprisingly easy and VERY tastey! A new twist to fish!!!!! And we are not big on fish, but my son wanted more (he ate all we had with me only having half a fillet).
five stars from a VERY picky 18 yr old.
Serves 4 Active Time": 20 min Total time: 20 min
4 mahi mahi fillets (about 6 oz each)
Salt & Pepper
Pan Searing Flour
2 Tbsp Vegetable Oil
1 Tbsp Basting Oil
1 clove peeled Garlic, Minced
1 uniq fruit, peeled, sectioned, juice reserved (this is delicious alone, or you can substitute with grapefruit or oranges).
1/2 c Citrus Soy Sauce (this is surprisingly low in sodium).
2 Tbsp chopped fresh chives
2 Tbsp minced fresh mint
1. Season Fillets with Salt & pepper. Coat evenly with pan-searing flour. (you can use whole wheat flour). pat off excess.
2. Heat vegetable oil in pan on Med-High until oil faintly smokes; add fillets. Turn over when fillets change color one-quarter of whay up and seared side has turned paper-bag brown, 3-4 min. Reduce heat to Med; cook 3-4 min, or until internal temp reaches 130 deg. Check by inserting the thermometer halfway into the thickest part of fillet. Transfer fillets to clean platter.
3. Add basting oil to same pan; heat on med-low. Add garlic; cook, stirring often, 1-2 min until soft but not browned. Add juice from fruit, citrus soy sauce, chives and mint. Simmer for 2 min. Return fillets and fruit segments to pan; heat 1 min.
(wegmans's chef tip: Section uniq fruit with sharp knife, removing membranes.)
Fruits: .75 cup
Cal 330.0
Nutrition info: Each serving (1 fish fillet with 3/4 c fruit and 1/4 sauce) contains 330 calories, 21 carbs, (3g fiber), 32 g protein, 13 g fat, 2 g saturated ) 120 mg cholesterol and 670 mg sodium.
|
