Mahi Mahi with Fennel, Leeks and Tomatoes

This one pan, low calorie, Mediterranean inspired dish pairs Mahi Mahi (or any firm fish) with flavorful garlic, fennel, leeks and tomatoes. Easy to prepare, colorful, delicious, and highly nutritious, this recipe is perfect as a regular weeknight meal. You can also make extra vegetables for a Shakshuka style egg dish the next morning. Mahi mahi is rich in anti-inflammatory polyunsaturated fatty acids and protein. Having seafood regularly can lower cholesterol, improve heart health, and help with weight loss. Fennel and tomatoes are excellent sources of vitamin C and antioxidants.

Makes: 4 servings
Time to cook: 60 minutes

Ingredients

1½ to 2 pounds striped bass or mahi mahi fillets (or other firm fish)

Salt and freshly ground pepper

Juice of ½ lemon

2 tablespoons extra virgin olive oil

2 large leeks, white and light green parts only, cut in half lengthwise, cleaned and thinly sliced across the grain

2 garlic cloves, minced, or 1 bulb green garlic, minced

Salt to taste

2 medium fennel bulbs, quartered, cored, and thinly sliced

114-ounce can chopped tomatoes, with juice

Freshly ground pepper

2 tablespoons chopped fresh dill

2 tablespoons chopped fresh parsley

Cooking Instructions

1. Lay the fish fillets in a baking dish or on a sheet pan and season with salt and pepper. Squeeze the lemon juice over the fish and refrigerate while you make the sauce.

2. In a large lidded sauté pan that will accommodate all of the fish in one layer (see note below), heat the olive oil over medium heat and add the leeks. Cook, stirring, until they begin to soften, about 3 minutes, and add the garlic and a large pinch of salt. Cook, stirring, until the garlic is fragrant, about 30 seconds to a minute, and add the fennel. Turn down the heat to medium-low, cover the pan and cook, stirring often, until the fennel is tender, 10 to 15 minutes. Uncover the pan, add the tomatoes, salt to taste, and the pepper and cook uncovered, stirring often, for 10 to 15 minutes, until the tomatoes have cooked down and the mixture is thick and fragrant. Stir in the dill and 1 tablespoon of the parsley.

3. Lay the fish over the fennel mixture. (Note: If the pan isn’t big enough, divide the mixture between two pans.) Cover and place over medium heat. Simmer 10 minutes, or until the fish is opaque and pulls apart easily with a fork. Sprinkle on the remaining parsley and serve the sauce and fish together, with rice or potatoes.

TIP

· Advance preparation: You can make the sauce through Step 2 up to a day ahead and refrigerate. Bring back to a simmer, adding a little water if necessary if the mixture seems dry.

Nutrition per serving
352 calories; 12 grams fat; 2 grams saturated fat; 6 grams monounsaturated fat; 3 grams polyunsaturated fat; 23 grams carbohydrates; 8 grams dietary fiber; 10 grams sugar; 39 grams protein; 1149 milligrams sodium.

Recipe by Martha Rose Shulman, NY Times Cooking

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