Entrees - Phase 2 - Pan-Seared Mahi Mahi with Citrus Soy Sauce




Loriann7
03-09-2008, 11:01 AM
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.


walking2lose
03-09-2008, 12:34 PM
Sounds good - I wonder where you can buy the citrus soy sauce - sounds yummy, but I have not seen it. Or could you just cut some soy with OJ?

Ruthxxx
03-09-2008, 12:45 PM
Uniq fruit is also called Ugli Fruit. Here's a picture.


Loriann7
03-09-2008, 02:19 PM
Claire, Wegmans, the local grocery store here in NY, carries the "citrus soy", I believe it's their own blend...but I thought there might be another make of it out there. Wegmans has their own brand of everything, most of which I like bettr than thename brand, especially their tuna!!!!!

murphydoodle2
12-16-2008, 05:51 PM
I made a version of this tonight for dinner. I used tilapi, regular soy sauce, and oranges. I also added 3 packets of Splenda. It was really good! My only sugestion would be to use low sodium soy sauce because it was really salty.

jenne1017
12-16-2008, 10:14 PM
Lori, we JUST had a wegman's open here. I am soooo excited as I miss it when I went to school in Syracuse and none down here, until now. It's fab.

This is a great idea for tilapia murphy!!!