Besides chicken and ground turkey the next most popular protein we eat in my house is fish. I love that fish is a lean protein, cooks up very quickly and can be prepared in a variety of ways. Today I am sharing an article that I wrote for meal planning/recipe site Food on the Table with tips on how to select and cook fish. I am also sharing an easy and flavorful recipe for Mahi Mahi.
While Dr. Seuss describes fish in a colorful light in his popular children’s book, cooking fish is very intimidating for most people. However, in all actuality fish is one of the quickest cooking and healthiest proteins available. Fish is full of omega-3 fatty acids which are essential to maintain low blood pressure, a healthy heart and healthy brain function.
Purchasing quality fish is the first step in having a successful fish dinner. When purchasing fish make sure you are buying from a reputable vendor. Fresh fish fillets should be bright and vibrant in color with firm but moist flesh. If the fish still has the skin on, it should look shiny and metallic. Fresh fish should have a sea aroma, but never smell fishy or like ammonia. While fresh fish is always best, with modern day conveniences quality fish fillets can be found frozen. However, if purchasing frozen fish avoid open or tampered packaging and fish covered in ice crystals or off in color; a sign that the fish has been thawed and refrozen.
Fish should be used almost immediately after purchasing. If unable to be used immediately, fish can be stored in the coldest part of the fridge for two days and then wrapped in freezer safe packaging and frozen for up to one month. Once cooked, fish will keep refrigerated for three days.
Due to its delicate nature, fish cooks very quickly and can be prepared in a variety of ways; from grilling, deep-frying, baking, pan frying, to sometimes even eaten raw. To remove the skin from a fish fillet before cooking, simply place a sharp knife at the end of the fillet and slide it under the meat along the skin. The blade should be kept flat and parallel to the counter top to avoid cutting into the meat. If preparing fish with the skin on, cook the fish fillet starting with the skin side down.
If you are trying to incorporate more fish into your diet, mahi mahi is a great fish to try with its firm white meat and delicate flavor.
Mahi Mahi Maui Style
Prep Time: 5 minutes Wait Time: 30 minutes Cook Time: 8-10 minutes Serves 4
1 1/2 pound mahi mahi
2 clove garlic, minced
2 tablespoon teriyaki sauce
2 lemons, juiced and zested
2 tablespoon honey
2 tablespoon sesame seeds
2 tablespoon olive oil
Mix teriyaki, lemon juice and zest, honey, garlic and sesame seeds. Place fish skin side down in a large dish and pour marinate over fish and let marinate for 30 minutes.
Heat olive oil in skillet over medium heat. Place fish skin side down in skillet and cook for 4-5 minutes. Flip fish once and continue cooking for an additional 4-5 minutes, basting with marinade.
adapted from Food on the Table