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a plate of Mahi Mahi with Farro decorated with cherry tomatoes and oregano leaves
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Mahi Mahi With Farro

Mahi Mahi fillets cooked until tender, placed on a single layer of farro grains... An exceptional gourmet-like dish that will leave your guests craving for more!
Prep Time25 minutes
Cook Time5 minutes
Total Time30 minutes
Course: dinner, lunch, Main Course
Cuisine: American
Servings: 4 servings
Author: Lama

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.

Notes

Note 1: Avoid overcooking the fish as mahi-mahi is tender and delicate.
Note 2: For extra care, place a parchment paper (a sheet pan) to avoid any inconvenience.
Note 3: Opt for fillet cuts if you're unfamiliar with choosing fresh seafood. When shopping for fresh mahi-mahi remember that fresh mahi-mahi doesn't smell fishy and has a shiny skin.
Note 4: Avoid removing the bones before cooking the fish. Otherwise, you'll ruin the fish. Remove them after cooking. 
Note 5: Use lemon juice (lime juice) with thin lemon slices and lemon zest instead of orange juice.
Note 6: Make sure you set your oven on medium heat when cooking this delicate fish. 

Nutrition

Calories: 440kcal | Carbohydrates: 47g | Protein: 41g | Fat: 11g | Saturated Fat: 2g | Polyunsaturated Fat: 2g | Monounsaturated Fat: 6g | Cholesterol: 85mg | Sodium: 131mg | Potassium: 1051mg | Fiber: 9g | Sugar: 4g | Vitamin A: 3399IU | Vitamin C: 32mg | Calcium: 81mg | Iron: 4mg