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This Mahi Mahi with Farro will be one of your new favorite recipes: fish fillets cooked until tender, placed on a single layer of farro grains.
Are you in desperate need of new dinner ideas? Do you want a healthy recipe that would gain the approval of your family, including the little picky eaters?
Well, this one’s for you! It’s a savory and gourmet-like dinner option. In fact, it might put your cooking skills to the test.
Now, let’s get busy preparing this fresh fish with a mix of colorful veggies.
A Colorful Mahi Mahi with Farro Dish
Origin Stories
Let’s start with the base of the bright Farro bed, and build our way up to the top.
What’s Farro?
Farro is an ancient grain from an Italian origin meaning “ancient wheat grain”. It’s been around for centuries but gained popularity in the recent years thanks to its various benefits.
This grain is similar to rice in size but with double the nutrients. Farro is rich in minerals, protein, antioxidants, and vitamins. What distinguishes this ancient food is its compatibility as you can easily add pair with your favorite sides.
It’s the perfect addition to your diet as you’ll be sure to reap the benefits while enjoying the enriched flavors! An absolutely winning bargain!
What’s Mahi Mahi?
Mahi Mahi is a fish that lives in warm waters, near Hawaii and the Caribbean. Fishermen call them “dolphin fish” because they swim near boats, just like dolphins, even though they’re two different species.
The name is Hawaiian, meaning “strong strong”.
Why Choose Mahi Mahi
It’s true there’s no high demand on mahi-mahi, but that doesn’t mean it’s not as tasty as salmon or tuna. If anything, it offers some better qualities for practically the same taste! For once, mahi-mahi contains less calories compared to a fatty fish like salmon!
When it comes to cooking it, there is not a thing you cannot do with this fish. You can grill it, bake it, and fry it. Oh, and you can poach it, too!
There is no dispute that a well-prepared savory fish dinner makes for a mouthwatering main course for gatherings. But with this recipe, there’s more! You’ll fascinate your guests with your artistic skills for the beauty of this dish is just wow!
Feeling a little crafty? Do you have a few extra minutes before your kids come back from school? Well, get your metal skewers ready, cut the mahi-mahi fish into cubes to grill them in a large skillet (barbecue is an option too).
Pro Tips
When grilling the fish, cook it first on the skin side before gently turning it over on the other side.
If you’re using bamboo skewers, don’t forget to soak them in water before using them.
Craving a Delicious Fish and Veggies Combo?
Tips and Tricks When Cooking Mahi Mahi with Farro
Avoid overcooking the fish as Mahi is a tender and delicate type of fillet. When preparing fish for lunch or dinner, always keep your eyes on the time. Be careful as a few additional minutes will leave you with a dry piece.
For extra care, place a parchment paper on the sheet pan you’re using to avoid any inconvenience or undesired scenarios.
Opt for fillet cuts if you’re unfamiliar with choosing fresh seafood. I know, fish supermarkets can be intimidating at first, especially if you haven’t sharpened your knowledge on how to choose the right fish.
Nonetheless, here are some short pointers to remember when you gather up the courage to take on this new adventure: fresh mahi-mahi doesn’t smell fishy, and the skin is normally shiny.
Remember: Pay attention to the smell, color, and skin.
Avoid removing the bones before cooking the fish. Yes, you heard that right! As much as it’s tempting to do so, but like I’ve previously mentioned, mahi-mahi is delicate. Any attempt to remove the bones will only ruin the fish.
Once cooked, you can easily take them out. They’re usually big and bulky, so it’s easy to see them clearly.
In case you prefer drinking orange juice rather than eating it in a dish, feel free to use lemon juice (lime juice) with thin lemon slices and lemon zest.
Finally, be gentle when dealing with this fish fillet. When you’re cooking it, make sure you set your oven on medium heat.
Create Your Own Spice Blend
We all know that seasoning is the secret to all savory meals. So, you can mix and match spices in accordance with your taste!
You have a long list to consider starting from black pepper, Poblano peppers, red pepper passing by lemon pepper and white pepper.
Enhance This Colorful Scene
No one denies that a superb presentation would take any dish to next level! So, let your guests feast on the beauty of this dish before they get to actually taste it.
Remember, “it’s all in the presentation”. So don’t be afraid to go the extra mile when it comes to garnishing this lovely meal. Go for fresh thyme, fresh basil, chopped parsley, green onions, or red onions… Whatever strikes your fancy, and don’t forget the holy drizzle of extra virgin olive oil!
Frequently Asked Questions
Mahi-Mahi is a delicious fish; it has a semi-mild sweet taste.
Well, if you want fresh fish fillets, you’ll definitely have to visit the nearest seafood market. However, you can purchase frozen cuts from the nearest supermarket.
When packed and sealed the correct way, mahi-mahi will last for a couple of days in the fridge and several months in the freezer.
Poaching fish fillets is the healthiest way to cook it, a bit challenging but achievable. Place your fish cuts in a large pot with boiled water, chopped onions and lemon slices. Leave them for 10-15 minutes before removing them. Once cooked, pet them dry with paper towels to get rid of any excess water.
A Spicy Caribbean Mahi-Mahi with Farro
Preparing Mahi-Mahi with Farro
Aside from the exotic name, Mahi-Mahi with Farro is a recipe that calls for simple ingredients. They aren’t out of reach; you don’t have to order them from a niche supermarket and wait for 2-3 days to receive the delivery.
Ingredients
- Farro
- Baby spinach
- Olive oil or avocado oil spray
- White fish filet (mahi mahi or cod)
- Orange juice
- Orange zest
- Cherry tomatoes
- Garlic cloves
- Onion, cubed
- Fresh oregano
- Red wine vinegar or white vinegar
Steps to Prep
First, prepare farro in a medium saucepan following stove top instructions on package. Meanwhile chop the garlic, onions, and oregano.
Next, zest the orange and squeeze a 1/2 cup of orange juice.
In a large skillet, turn heat on to medium high adding olive oil or a generous amount of avocado oil spray. Season the mahi-mahi on both sides with sea salt and pepper.
Then, add the fish and cook for 3 minutes on each side, reducing heat to medium-low.
Now, move the fish to the edge of the pan, and into the center of the pan add the onions, garlic, oregano, cherry tomatoes, orange zest, juice and red wine vinegar.
Cover for about 4 minutes or until the tomatoes soften and fish is cooked.
Finally, remove Farro from heat, stir in the spinach. Place in a plate, then serve the fish over the Farro with the sauce and veggies.
Try Out These Savory Recipes
- Blackened Mahi Mahi Fish Tacos
- Tuna Salad Sandwich
- Easy Grilled Shishito Peppers
- Perfectly Fluffy Quinoa
- Tastiest Tuna Egg Salad Recipe
- Grilled Lime and Cilantro Shrimp
- Tuna Lunch Board: Healthy and Delicious
- Homemade Sushi Rolls
- Wine-Free Hassle-Free Shrimp Scampi
- Salmon and Tahini Salsa
Mahi Mahi With Farro
Equipment
- cutting board
- saucepan
- Large Skillet
Ingredients
- 1 cup Farro
- 5 oz baby spinach
- 2 tablespoon olive oil or avocado oil
- 4 white fish fillet, (mahi mahi or cod)
- ½ cup orange juice
- 1 teaspoon orange zest
- 1 cup cherry tomato , coarsely choppe
- 6 garlic gloves, coarsely chopped
- 1 medium onion, cubed
- 1 tablespoon fresh oregano, chopped
- 2 tablespoon red wine vinegar or white vinegar
Instructions
- Prepare farro in a medium saucepan following stove top instructions on package. Meanwhile chop the garlic, onions, and oregano.
- Zest orange and squeeze a ½ cup of orange juice.
- In a large skillet, turn heat on to medium high adding olive oil or a generous amount of avocado oil spray.
- Season the fish on both sides with salt and pepper.
- Add the fish and cook for 3 minutes on each side, reducing heat to medium-low.
- Move the fish to the edge of the pan, and into the center of the pan add the onions, garlic, oregano, cherry tomatoes, orange zest, juice and red wine vinegar.
- Cover for about 4 minutes or until the tomatoes soften and fish is cooked.
- Remove farro from heat, stir in the spinach. Place in a plate, then serve the fish over the farro with the sauce and veggies.
