Pan-Seared Mahimahi With Red Cabbage

Topics: Wellness and Health
Dr John La Puma

When I was creating recipes for my book REFUEL, I focused on simplicity, flavor, and maximum meal satisfaction. This recipe for Pan-Seared Mahimahi satisfies all three criteria, and is a regular go-to for me when some nice-looking fresh fish fillets have caught my eye at the seafood counter.

According to Monterey Bay Aquarium’s Seafood Watch, mahimahi caught in the U.S. Atlantic with handlines, trolls or poles is a “Best Choice.” They also list eight other options, which are classified as “good alternatives.” Visit this link to discover more about these options, and while there, be sure to explore more of their seafood recommendations.

Before you get to cooking, I want you to encourage you to try red cabbage cooked, even if you consider yourself anti or indifferent to it in raw form. When sautéed, crisp red cabbage turns velvety in texture and softens in flavor, too. I promise: you’ll be pleasantly surprised.
 
Pan-Seared Mahimahi or Halibut with Red Cabbage
Tools: Whisk, chef’s knife, skillet
Preparation time: 10 minutes
Cooking time: 16 minutes
Servings: 2

4 teaspoons olive oil
2 teaspoons Dijon mustard
1 tablespoon dry vermouth, dry sherry, dry white wine, or white wine vinegar
2 4- to 5-ounce skinless mahimahi or halibut fillets
4 1-inch-thick wedges red cabbage, cut through core from a small head (about 8 ounces)
1/4 teaspoon coarse sea salt or kosher salt
1/4 teaspoon freshly ground black pepper
1 tablespoon honey
4 lemon wedges

1.   Whisk together 2 teaspoons of the oil and 1 teaspoon of the mustard; whisk in vermouth. Pour the mixture over the fish in a shallow plate or pie plate; set aside.

2.  Drizzle the remaining 2 teaspoons oil over the cut sides of the cabbage wedges. Heat a large stainless-steel skillet over medium-high heat. Add the cabbage; cook 3 to 4 minutes per side or until browned and crisp-tender. Transfer to two serving plates; set aside.

3.  Add the fish, with marinade still clinging, to the same skillet; cook over medium heat 3 to 4 minutes per side, or until opaque in center. Transfer to the serving plates; sprinkle the salt and pepper over.

4.  Mix the honey and remaining 1 teaspoon mustard; drizzle over the cut sides of the cabbage. Serve with lemon wedges for squeezing over the fish.

Nutritional information per serving:
Calories: 253
Protein: 23 g
Fat: 10 g
Carbohydrates: 17 g
Sugar: 12 g