Pan-seared and Roasted Mahi Mahi with Mediterranean Salsa and Feta is an easy week-night dinner.
I'm trying to eat fish as often as I can, so when a reader named John sent me the recipe link for Virginia Anthony's Mediterranean Mahi Mahi from Taste of Home, first I thought "YUM" and then I thought about how I could adapt the recipe to make it suitable for our month of Daily Phase One Recipes. John told me how much he had enjoyed this dish, and when Jake and I adapted the recipe a little and tested it, we both loved it too; in fact we both cleaned our plates even though it was on a day when we'd already sampled several recipes! This is a quick week-night dinner and f you can't find Mahi Mahi you could make this with another firm-textured fish like halibut, tuna, shark, swordfish, or cod.
(There's only one more day of Daily Phase One Recipes! You can see all the recipes from the month by clicking Daily Phase One Recipes. Check after the recipe for Phase One Flashbacks from this day in 2012 and 2013.)
I buy frozen Mahi Mahi from Costco, which comes in these individually wrapped pieces. Let frozen fish thaw overnight in the fridge. When you're ready to cook, let fish come to room temperature.
Preheat the oven to 425F/220C. Heat 2 tsp. oil in a large frying pan and saute the onion and green pepper over medium-high heat until they're starting to brown. Add the garlic and Greek seasoning and cook another minute or so.
Add the salsa, chicken stock, and olives, turn heat to medium low, and let simmer until the mixture has slightly reduced and thickened, about 5-6 minutes. Remove salsa to a bowl.
Wipe out the pan, then heat the other 2 teaspoons of oil and sear the mahi mahi over medium-high heat for two minutes.
Transfer fish to an oven-proof dish that you've sprayed with olive oil or non-stick spray. Spread Salsa over the fish. Roast for exactly 6 minutes.
(Makes 2 servings, slightly adapted from Virginia Anthony's Mediterranean Mahi Mahi at Taste of Home.)
2 Mahi Mahi pieces, about 6 oz. each
2 tsp. + 2 tsp. olive oil
1/2 C diced onion (or more if you're fond of onion)
1 large green bell pepper, stem cut out and seeds remove and then chopped in to 1/2 inch pieces
1 tsp. finely minced or crushed garlic
1 tsp. Greek seasoning
1/2 cup mild tomato salsa from a jar (I used Pace Picante Sauce)
1/4 cup homemade chicken stock or chicken broth
2 T sliced Kalamata olives (or use regular black olives if you're not a Kalamata olive fan)
salt and fresh ground black pepper to taste
2 T crumbled Feta cheese
Thaw frozen fish overnight in the refrigerator (or in a pinch you can thaw in cold water, but thawing overnight is preferable.) Preheat oven to 425F/220C. Let fish come to room temperature.
Heat 2 teaspoons olive oil in a large frying pan, add onion and green pepper and saute over medium-high heat until they're starting to brown. Add the minced garlic and Greek seasoning and cook a minute or so more. Add the salsa, chicken stock, and olives, and simmer over medium low heat until the mixture has slightly reduced and thickened, about 5-6 minutes. Remove salsa to a bowl.
Wipe out the pan, then add the other 2 teaspoons of olive oil and heat about a minute over medium-high heat. Add the fish and sear 2 minutes. Turn fish over and sear for 2 minutes more on the second side.
Spray a glass or crockery baking dish with olive oil or non-stick spray. Arrange the seared fish in the baking dish, spoon salsa over, and roast 6 minutes. Remove from oven and sprinkle with crumbled Feta. Serve hot.
South Beach Suggestions:
Everything in this recipe is a low-glycemic ingredient, and this is a great recipe for any phase of the South Beach Diet.
Phase One Flashbacks:
January 30, 2012: Amy's Amazing White Chicken Chili
January 30, 2013: Slow Cooker Pulled Pork with Low-Sugar Barbecue Sauce
I chose the South Beach Diet to manage my weight partly so I wouldn't have to count calories, carbs, points, or fat grams, but if you want nutritional information for a recipe, I recommend entering the recipe into Calorie Count, which will calculate it for you.
More Easy Dinners with Baked Fish:
(Recipes from other blogs not always South Beach Diet friendly; check ingredients.)
Baked Halibut with Sour Cream, Parmesan, and Dill Topping ~ Kalyn's Kitchen
Five Ideas for Roasted Fish ~ The Kitchn
Baked White Fish with Pine Nut, Parmesan, and Basil Pesto Crust ~ Kalyn's Kitchen
Roast Halibut with Roast Baby Tomatoes ~ A Food Centric Life
Roasted Salmon with Rosemary-Garlic Rub ~ Kalyn's Kitchen
(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)
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