Mahi-Mahi with Quinoa and Fresh Vegetables – How to cook
There are times when you just want a fresh plate of high-quality food. Whether you have committed to clean eating or are just craving something healthy and filling, mahi-mahi with quinoa seeds and fresh vegetables is perfect! Mahi-mahi and quinoa are two excellent products to cook with. The tropical fish has a mild taste and flakes in large, meaty chunks while quinoa, the best complex carbohydrate out there, brings the protein, fiber and much more. Complete the plate with vegetables for color and you have a mouthwatering plate of food.
- 3 mahi-mahi fillets (wild is best)
- 2 cups chicken or vegetable broth, reduced-sodium
- 1 cup quinoa
- 3 tablespoons all-purpose flour
- Olive or vegetable oil
- Juice of half a lemon
- Black pepper
- Vegetables of choice (sautéed asparagus, leafy greens, and thinly sliced radishes are all good choices)
- Rinse and drain the quinoa to remove the saponin.
- Bring the broth to a boil and season with a little salt and pepper.
- Stir the quinoa into the broth and reduce the heat to a simmer.
- Cover and cook for 12-15 minutes. It should be tender and all the liquid should be absorbed. The exact instructions on how to cook the seeds you will find in this article.
- Remove from the heat and leave covered for 5 minutes before fluffing with a fork and seasoning to taste.
- Drizzle a tablespoon of oil in a pan. Heat over medium-high.
- Season both sides of each fillet with salt and black pepper.
- Put the flour in a shallow dish and lightly season as well.
- Lightly dredge the fish.
- Place the fillets in the pan and cook for 3-5 minutes per side or until fish flakes with a fork.
- Squeeze lemon juice over the cooked fish.
- Plate with the quinoa and vegetables of choice.