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 mins
Cook Time5 minutes mins
Total Time30 minutes mins
Course: dinner, lunch, Main Course
Cuisine: American
Servings: 4 servings
Author: Lama
cutting board
saucepan
Large Skillet
- 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
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.
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.
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