Grilled Mahimahi with Sautéed Sweet Onions, Tomatoes and Chile

by Michelle Dudash, Chef and Registered Dietitian Nutritionist

July 28, 2015 • 0 comments

Bring Back Flavors of Caribbean with Grilled Mahi-Mahi

Recently I vacationed in the Caribbean islands of Bahamas, Tortola and St. Thomas and immersed myself in the cuisine. The menus highlighted fresh seafood, including pan-fried red snapper smothered in Creole sauce, griddled lobster salad sandwich (which, for me, now beats the lobster roll) and conch fritters. The grilled mahimahi that I enjoyed while perched on a wooden patio bar on a small patch of beach was among my favorites. Especially when accompanied by a Bushwacker cocktail or Carib beer. Since it was prepared with readily available ingredients, I recreated the dish at home.

When you cook good quality, fresh fish, you don’t need to mess with it much. Just a bit of salt enhances the natural flavors, cooking oil helps retain moisture in low-fat fish, and your favorite seasoning can add a new dimension. In this dish, chopped tomatoes and mild sweet onions adorn the fish, with the goal being to cook them lightly while retaining plumpness, rather than cooking into submission. The result is a flavorful and juicy topping that alternatively can dress pork and pasta deliciously.

Mahimahi is a wild, low-fat fish with a sweet, mild taste and slightly firm texture. Environmentally, the Monterey Bay Aquarium Seafood Watch considers troll or pole-caught mahimahi from the United States the best choice, while mahimahi from Costa Rica, Gauatamala and Peru sits on the “avoid” list.

Grilled Mahimahi with Sautéed Sweet Onions, Tomatoes and Chile

4 mahimahi fillets, about 5 ounces each
3 teaspoons rice bran oil or expeller-pressed canola oil (1 tsp. for the fish and 2 tsp. for the vegetables)
1 lemon, zest finely grated, pulp cut into wedges
2 teaspoons island fish seasoning, or substitute with Jerk or Cajun seasoning (1 tsp. for the fish and 1 tsp. for the vegetables)
2 small or 1 large mild green chile pepper, like Italian or Anaheim 2 garlic cloves, minced
2 cups sliced sweet onion, or use 1 cup yellow onion and cook a bit longer
2-3 medium beefsteak tomatoes, chopped into bite-sized pieces (about 2 cups)

To cook the fish: Preheat grill on medium heat, about 350-400 degrees F. Rub the mahimahi with 1 teaspoon oil and lemon zest, and sprinkle with the seasoning. Lightly oil the grill and place the mahimahi on it, rounded sides down. Cook the mahimahi until opaque halfway through, about 5 minutes, then turn to the other sides. Cook until opaque all the way through, about 2-3 minutes.

To cook the vegetables: Heat a large sauté pan on medium heat and add the peppers and garlic. Cook gently until tender, about 5 minutes, reducing heat as needed to prevent browning. Add the onions and tomatoes and cook until just slightly wilted, about 5 minutes. Sprinkle in 1 teaspoon seasoning. Spoon the vegetables over the fish and serve with lemon wedges. Season with salt and pepper.

Prep time: 20 minutes
Cook time: 20 minutes
Makes 4 servings, 1 mahimahi fillet (with 1/2 cup vegetable topping each)

Nutrition Facts (per serving): 195 calories, 5 g total fat (.5 g saturated fat), 395 mg sodium, 103 mg cholesterol, 11 g total carbohydrate (2 g fiber), 28 g protein, 12% DV iron, 5% DV calcium, 20% DV Vitamin A, 70% DV Vitamin C.