Pan-seared mahi mahi with spinach and mushroom orzo
White all-purpose flour
1¼ tsp(s), Divided
⅜ tsp(s), Divided
Uncooked Mahi mahi fillet(s)
1½ pound(s), Four 6 oz fillets
Canned chicken broth
Extra virgin olive oil
1 large, Minced
8 oz, Sliced
Fresh baby spinach
1 cup(s), Halved
1 clove(s), large, Minced
¼ tsp(s), Finely grated
1 cup(s), Young leaves (plus extra for garnish)
Fresh lemon juice
3 tbsp(s), Warm
Grated parmigiano reggiano
- Combine flour, 1 tsp salt and 1/4 tsp pepper in a shallow dish. Dredge fish in flour mixture; let fish rest in dish.
- To make orzo, combine broth and orzo in a medium saucepan; set over high heat. Bring to a boil; reduce heat to medium-low and simmer, stirring frequently, until al dente, 10-11 minutes. Drain; place in a bowl and cover to keep warm.
- Heat oil in a large nonstick skillet over medium-high heat. Add shallot, mushrooms, 1/4 tsp salt and 1/8 tsp pepper; cook, stirring frequently, until mushrooms begin to brown, 7-10 minutes. Stir in spinach, tomatoes and garlic; cook, stirring, until spinach wilts, 1-3 minutes.
- Add mushroom mixture and lemon zest to orzo; remove to a serving dish and cover to keep warm.
- Wipe out skillet; coat with cooking spray and heat over medium-high heat. Add fish to skillet; cook, flipping once, until browned and cooked through to 145°F degrees, about 7-8 minutes per side.
- Meanwhile, to make herb sauce, puree 1 c basil , 1/2 c parsley, 1/8 tsp minced garlic, 1 tsp lemon juice, 3 Tbsp water and 1/8 tsp salt in a blender or small processor.
- Serve fish drizzled with herb sauce, and orzo garnished with cheese and basil.
- Serving size: 1 mahi mahi steak, 1 ½ Tbsp herb sauce and 1 c orzo mixture