Mahi Mahi with Peas (Mahi Mahi coi Piselli)
Serves 2-4
“Mahi Mahi is not a fish found in the waters near Italy and it has not been fished by italian fishermen so it isn’t a part of any regions traditional cuisine. But Swordfish and Tuna are and this recipe is a way of preparing those local delicacies. Mahi Mahi is particularly well suited for this dish because it has a delicate texture, yet firm enough to hold up to gentle sautéeing resulting in melt in your mouth goodness. Gentle heat during cooking also has the health benefit of preserving the omega-3 fatty acid content, which is a substantial 300 mg/ 6 ounce (170 gram) serving. As Mahi Mahi (also called blue dolphin fish, but it is not a mammal), is a warm water fish, it has a moderate omega-3 ranking amongst pelagic fish. However it is a great source of niacin, Vitamin B12, phosphorus and selenium, to keep your immune system, heart and brain functioning at its best. Also the mercury content of Mahi is low, whereas tuna and swordfish can be much higher.
Mahi can be difficult to find at fish markets, depending on where you live. I get the flash frozen vacuum sealed filet portions at several markets in my area. These have been quickly produced by breaking down and freezing the fish within several hours of being caught. It is, in my opinion, a best value type of seafood product choice!
The flavor of Mahi also goes well with the earthiness of the peas and the light garlic and tomato flavors of the sauce. I often use one more aromatic, either celery or fennel bulb for a little extra pizazz. This is a very easy one skillet meal which is ready in 20 minutes. Remember you are trying to preserve the fatty acid content and the tender consistency of the fish with medium to medium low heat. Think, “this fish could be used for sushi, so there is no need to cook it to well done.” As soon as you see that the flesh turns opaque, it was done one minute ago!
A delicious Italian white wine to pair with this dish would be a Soave, Gavi, Pecorino or Orvieto. A light red such as a Valpolicella or Bardolino, or the rosé of Bardolino, called Chiaretto , both DOCG wines would also work.”
Ingredients:
2-3 6 oz portions of Mahi Mahi filets, cut into pieces 1 inch wide
1 small onion, diced
2 cloves of garlic, sliced in half lengthwise
½ cup of dry white wine, not ‘cooking wine’ but something you might also drink with your dinner
3-4 teaspoons of tomato paste
1- 1 ½ cups of cooked or thawed frozen peas
2-3 sprigs of parsley, chopped coarsely
1/3 cup of olive oil, 4-5 tablespoons
½ cup of chopped celery or fennel (optional)
Procedure:
Heat the olive oil over medium-low heat and add the garlic slices and brown them lightly then discard them. Add the onion and celery or fennel, if using, and saute until they are softened but not browned.
Add the pieces of Mahi to the pan on top of the vegetables. When the flesh starts to turn opaque and becomes slightly browned, carefully turn them over to cook on the other side. This should take 4- 5 minutes.
Now clear out a spot in the middle of the pan, moving the fish and veggies aside, and add the tomato paste, stirring with a spoon to get it cooking in the oil. The oil should begin to get colored. After about a minute, add the wine over the tomato paste and continue to stir the tomato paste into the wine to get it all incorporated and not lumpy.
Cook for 5-7 minutes to the point where the fish is still firm and the sauce is slightly reduced.
Add the peas and cook for 1-2 minutes longer to heat them through. Add some more wine or water if the pan becomes too dry.
Add the parsley and cook for 1 more minute, then remove from the heat.
Serve immediately, plating several pieces of fish covered by the pan vegetables in sauce.
Buon Appetito !
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