For everyone who wants to enjoy delicious food AND stay fit and healthy.
Sunday, April 8, 2012
Pan-seared Mahi with Vegetable Medley
This was a "contents of my fridge" preparation to go with a nice piece of mahi-mahi, and it turned out so well, I thought it worth sharing. You can't really see the fish in the photo, smothered as it is in a pan full of many tasty vegetables.
It's OK to substitute any other fish for the mahi, or if you prefer, use boneless chicken breast or even a boneless, lean cut of pork.
But it was great with the mahi.
Two 6-ounce fish fillets, sprinkled with salt and pepper
11/2 cups of diced mixed aromatic vegetables (I used celery, onion, and carrots)
1/2 cup sliced leeks
1 cup sliced fresh Brussels sprouts
Handful of thin green beans (haricots verts)
1 cup chicken broth or stock
1/4 mixed fresh herbs of your choice
Salt and pepper to taste
Coat a nonstick frying pan with cooking spray and a little bit of olive or canola oil, and heat pan over medium-high heat. Add fish and saute until brown on each side, about 2-3 minutes total. Remove fish to a small plate, cover and keep warm.
Turn heat under pan down to medium. Add next four ingredients (aromatics through green beans) and stir-fry until veggies begin to tenderize, about 5 minutes. Add a little but of stock at a time to keep the veggies moist. Throw in the herbs, salt and pepper, add fish back to pan, cover and reduce heat to low.
Serve when the veggies are at the level of doneness that you like and the fish is heated through-- probably just another 2-4 minutes.
My day job is college professor -- of mass communication and journalism, at the University of Cincinnati. I've probably got a few more years to go, and it's a good gig. Love to travel, cook, dine out, and work out.