Updated: Jul 19
I drove my kids to our babysitter, who is my dear friend and we consider her to be an adopted grandmother. The kids love her, and she can't be without seeing them at least once a week. During this particular visit, she asked me if I would like some locally caught mahi mahi. Of course I gleefully answered, yes for I love fish. Possibly my taste buds acquired a desire for fish from my father, who ate fresh water fish pretty much every day. Once we arrived home, I checked out the beautiful pink flesh of the fillets and immediately wanted to start cooking. The hot weather always makes me want to start up the grill and grilled fish is an easy quick meal that is a staple in our house.
My husband grew up with a big fear of eating fish, so initially convincing him to change his point of view has been a challenge, Over the years he has accepted eating a few types of fish (though very limited in my opinion) and the way they are prepared.
Here is also one of his favorite recipe:
Mahi mahi is one of my favorite fish
The firm flesh of mahi mahi can handle the grill easily without falling apart. No wonder this fish is very popular in the restaurant industry.
I especially love mahi mahi since it is considered a mostly “mercury safe” species that is unlikely to have high levels of this heavy metal, and it provides a good dose of omega-3 fatty acids, selenium, B vitamins and other nutrients. Unfortunately, it’s a lean fish compared to fattier fish like salmon. Especially during pregnancy, choosing fish carefully is important, isn't it? Even though it is a lean fish, you can still have your mahi mahi and eat it too! I will show you how to incorporate healthy fats in the cooking of this fish.
What makes this dish healthier and tastier?
If you are currently not using miso in your daily cooking routine, doing so will make your gut thankful for it. The probiotics within miso benefit your digestive health and lower cholesterol levels. Miso is also rich in high amounts of protein, fiber, manganese, and vitamin K. It also contains copper, zinc, riboflavin, and phosphorus. I think it is well worth it to have miso on hand and to discover many ways to include it in your diet.
I also prefer to add a healthy dose of butter during cooking, and miso-butter is covered in this recipe for the purpose of adding healthy fat (make sure you are using REAL butter), flavor and tons of health benefits for your gut.
I always make extra miso-butter to keep in my fridge because I love to use it as a spread for bread or put it in mashed potatoes, It's
so good. I promise that you will like it.
Check out this recipe for simple soup:
Little more info on Miso paste
Miso is a traditional fermented soybean paste having been used in Asian cuisine for thousands of years. There are many varieties of miso from which to choose. Some are made with barley or chickpeas instead of soybeans. Traditionally foods such as soy, grains such as rice or barley, and Koji culture (fermentation starter) have been used in making miso paste. Miso is prepared and then fermented in wooden kegs from 6 months and up to 5 years. The longer it sits, the darker and richer the miso becomes.
Notes how to serve
Classic and always a winner is to serve this fish with asparagus. Grilled asparagus is what my husband prefers but blanched would be nice too. Make sure you don't waste any sauce in your pan. After a few minutes of cooking, the butter turns into yummy sweet brown butter with a nutty flavor complimented by the salty umami notes from the miso paste creating a sumptuous sauce to be poured all over your plate.
Steamed rice is another great addition to this fillet dish, but buttery mashed potatoes or Cheesy Cauliflower "Mashed Potatoes" will do a beautiful job.
Let's do it...
Prep time: 5 minutes
Cooking time: 20 minutes
Total time: 25 minutes
Author: Inna of innichkachef.com
Serves: 4 portions
Ingredients for the fish
4 (1-inch thick each) mahi-mahi fillets, 5oz each
1-2 teaspoons Celtic Salt
1-2 teaspoons black pepper freshly ground
1/2 teaspoon of ground cumin
pinch of cayenne pepper
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
Ingredients for the asparagus
2 lb. fresh asparagus
1 teaspoon Celtic salt
1 teaspoon black pepper freshly ground
1/2 teaspoon onion powder
1/2 teaspoon garlic powder
1 Tablespoon of olive oil
Ingredients for the miso-butter
1/2 cup unsalted butter, room temperature
1 Tablespoon of miso paste
1 small or 1/2 large lime, juice and zest
1/2 teaspoon of garlic powder
1. Wash and paper dry the fillets.
2. Remove the woody ends of the asparagus by snapping the ends off. Bend each stalk until it naturally breaks where the woody part begins. Discard the ends.
3. In a big pot bring water to the boiling stage, add asparagus and blanch it for 30-60 seconds.
4. With kitchen tongs remove the asparagus and place on a platter. Heat up the cast iron grill and drizzle with some olive oil. Add asparagus in one layer (I have to do it in two batches). Sprinkle them with salt, pepper, garlic and onion powder. Let cook on one side for a few minutes or until grill marks appear, then turn over and cook for a few more minutes. Transfer asparagus onto a platter and let rest.
Then add lime zest, lime juice, garlic powder and whisk again. Your butter is ready.
6. For the fish, first mix together salt, black pepper, garlic powder, onion powder, cumin and cayenne pepper. Next, sprinkle the spice mixture on each side of the fillets. Then, preheat the same cast iron pan and place in the fish fillets. Cook for 2-3 minutes, no longer than that. Turn the fish fillets and add one scoop of miso-butter on each piece, cover with a lid or another pan and cook for two more minutes.
7. To serve, add a scoop of steamed rice on the plate (if you decide to use it). Next, plate your asparagus and then the fish fillets. Finally, top your fish fillets with the pan sauce that was created during cooking. Don't leave behind any of that deliciousness.
Serve immediately, and enjoy!