Braised Mahi Mahi in White Wine

*NOTE – There is a common misconception with mahi mahi. Although mahi mahi are a type of dolphin fish, they are not mammals and do not resemble the porpoises that most associate with the term “dolphin.”

A few weeks back I purchased a 5 quart double-dutch oven, which is a cast iron pot that can be used either on the stove top or in the oven (it’s double-dutch because the lid can also be inverted and used as a frying pan…neat, huh!). After a few night of using it to make popcorn – really good popcorn – I decided to put it to use to make an actual meal. Braising – a combination cooking method using both moist and dry heat (thank you, Wikipedia) – is an excellent cooking method to use with a dutch oven. The most common braised dishes are usually made up of a meat and vegetables – post roast with potatoes and carrots, and chicken cacciatore are two great examples of braised dishes. Typically the meat is first seared at a high temperature and then finished in a covered pot with vegetables and a variable amount of liquid. The liquid will usually thicken into a sauce, and will both tenderize and flavor the meat. A crock pot is another way to braise, over a longer period of time.

Because my wife and I aren’t big red meat eaters, I decided to give braised fish a try. I found some mahi mahi in the supermarket and thought it would be a good choice. It’s a meaty fish that serves well moist, but doesn’t flake apart as easily as flounder or salmon. Tuna would have worked well, but I wasn’t interested in the steak-like texture for this meal. Turns out that the mahi mahi worked fantastic! I braised it up with sliced zucchini and squash (my go-to veggies when preparing fish), diced tomatoes, a little white wine and lemon, and some fresh chopped herbs. Like most fresh fish, mahi mahi is more delicate that a cut of meat or chicken, so there was no need to sear it. I just rested it on top of the cooked vegetables and let all of the liquid and flavors work their magic. The end result was very fresh and flavorful, and the white wine and lemon created just enough of a sauce…almost making it a fish stew. When it came time to serve, the fish was so perfectly cooked that it started to fall apart. I plated it all together and served it family style with a loaf of crusty bread for dipping.

Now that I’ve made the dish, I’d give it a try with salmon as well, just checking up on it as it cooks to make sure it doesn’t fall apart before serving.

If you don’t have a dutch oven, a deep pan should also work well!

BRAISED MAHI MAHI IN WHITE WINE

Ingredients:

1 6oz. fresh Mahi Mahi fillet
1 zucchini, sliced
1 yellow squash, sliced
1 14oz can diced tomatoes, juices drained
1 clove garlic, minced
1 shallot, finely chopped
2 tbspn olive oil, plus more to drizzle on fish
salt and pepper
juice of 1 lemon
1/2 cup dry white wine
fresh chopped Italian parsley (about a half cup)

Directions:

Heat olive oil in dutch oven (or pan) over medium heat. Add garlic and shallots, cook for 1 minute. Add zucchini and squash, stir so the slices are well coated with the oil, garlic and shallots. Cook until softened. Add the diced tomatoes (remember to drain off the juices, stir together until warmed). Add half of the chopped parsley and some salt and pepper to taste, stir.

Meanwhile, rinse off the fillet, drizzle both sides with oil and season with salt and pepper.

Shift the vegetables to the sides of the pot, creating a little well in the middle. Add the wine and lemon juice, let it heat up and thicken just a bit (about a minute). Stir all of the vegetables into the center again, so they are coated with the lemon and wine.

Place the fillet on top of the vegetables,skin-side down, making sure that it doesn’t sit in the liquid. Cover the pot tightly with a lid. Let it cook for about 3-4 minutes. Add the remaining parsley, cover and cook for another 3-4 minutes, until the fillet is opaque throughout.

Scoop out the vegetables, placing them on a serving plate. Gently remove the fillet, making sure that it doesn’t fall apart completely (it will most likely break into 2-3 parts). Carefully remove the skin. Break apart the fillet into chunks, spread on top of the vegetables.

Serve with crusty Italian bread!