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Seared Mahi Mahi with Orange and Fennel and Polenta




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Recipe By Chef Jim Coleman

Leftover polenta is great to have on hand the rest of the week. Grill small cubes to add as a crouton to lunchtime salads or whisk in a beaten egg and some extra cheese and bake in small ramekins for your Meatless Monday meal.

Ingredients

  • 4 fresh mahi mahi fillets (6 ounces each)
  • 2 ounces olive oil
  • 2 shallots, diced
  • 2 cloves garlic, sliced
  • 1 tablespooon fresh ginger, chopped
  • 2 heads fennel, core removed, julienne
  • 2 ounces white wine
  • 3 oranges, sectioned with pith removed
  • 4 ounces fresh-squeezed orange juice 3 Tablespoons butter
  • Salt and pepper to taste

Polenta

  • ½ cup polenta
  • 3 cups water
  • 3 tablespoons Parmesan cheese
  • 2 tablespoons butter
  • Salt and pepper to taste

Directions

    1. For the Mahi Mahi: Season mahi mahi with salt and pepper.
    2. Sear in hot oil on both sides until lightly brown (approximately 3 minutes per side).
    3. Mahi mahi should be medium-rare; reserve. Drain excess oil from pan, add shallots and sauté until brown and tender.
    4. Add ginger, garlic and fennel, tossing lightly. Add wine and continue cooking until fennel is tender and wine is almost completely reduced. Add orange juice, salt and pepper to taste.
    5. When orange juice comes to a boil, whip in butter, add orange segments, and remove from heat.

    1. For the Polenta: Bring water to a boil in a heavy saucepan.
    2. Add ½ teaspoon salt, then add polenta slowly, stirring with a wire whip.
    3. Lower heat to a simmer and cook polenta until thick and shiny.
    4. Add butter, cheese, and salt and pepper to taste.
Photo by Flicker user rfduck / CC BY-NC 2.0

Reminder: The ingredients in a recipe determine if it should be eaten every day, some days, or on special occasions. It's up to you and you doctor to determine what can be part of a healthy diet for you and any special needs you may have.


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Photo by Flicker user mollycakes / CC BY-NC 2.0



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