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Sauteed Mahimahi on Zucchini Noodles

Featured in the Honolulu Star-Advertiser on March 8, 2017.
Recipe compliments of Chef George Mavrothalassitis, HCEF board member and culinary instructor.

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Ingredients:

Sauteed Mahimahi on Zucchini Noodles

  • 1 medium zucchini, ends removed
  • 2 cups ice
  • 1 1/4 cups salted water, divided
  • 3 cloves garlic, sliced thin
  • 1 pound mahimahi, center cut, skin removed, cut into 2 portions
  • Sea salt to taste
  • 1/4 cup extra virgin olive oil
  • Juice of 1/2 lemon

Directions:

  1. Holding zucchini upright, slice lengthwise into 1/4-inch slices around the core, discard core.
  2. Cut slices into 1/4-inch strips.
  3. Prepare a 10-inch mixing bowl with 2 cups of ice and 1/2 cup salted water.
  4. Place another bowl on top of the ice.
  5. In a saucepan, bring 3/4 cup salted water to a boil.
  6. Add garlic and zucchini; cook for 2 minutes.
  7. Transfer zucchini and garlic to bowl on top of ice, stirring to accelerate the cooling process.
  8. Set aside.
  9. Season fish with salt.
  10. In a non-stick frying pan, add 2 tablespoons olive oil and place fish in pan “skin side” down.
  11. Turn on heat and cook fish, turning once to cook the other side.
  12. Remove fish from the pan.
  13. Add lemon juice and cooking liquid from the zucchini; bring to a boil.
  14. Add remaining 2 tablespoons of olive oil and zucchini and cook for 1 minute.
  15. Adjust seasoning to taste.
  16. Place zucchini on two serving plates along with the cooking juice.
  17. Top with mahimahi.
  18. Serve with steamed white or basmati rice.

Makes 2 servings.

Tips from Chef Mavro: A mild fish like mahimahi should only be seasoned with salt, no pepper. Starting the fish in a cold pan will help the fish cook more evenly.

Tip: Adding salt to ice water will cause the temperature to drop which helps the ice melt at a slower rate.

Approximate Nutrient Analysis per serving (not including salt to season fish):
470 calories, 30 g fat, 4.5 g saturated fat, 165 mg cholesterol, 500 mg sodium, 5 g carbohydrate, 1 g fiber, 3 g sugar, 43 g protein

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