Pan-seared mahi mahi with spinach and mushroom orzo
9
Points®
Total time: 1 hr 10 min • Prep: 30 min • Cook: 40 min • Serves: 4 • Difficulty: Easy
This beautiful-looking entrée is chockfull of different flavors and textures from the pasta, mahi mahi, vegetables, and fresh herbs. Shallots and mushrooms are softened and browned, then you add the spinach, tomatoes, and garlic and cook just until the spinach is nicely wilted. Combine the veggie medley, grated lemon zest, and cooked orzo, top with cheese and basil, and you can serve it all on its own if you'd like. You can streamline this dish by making the orzo in advance—just reheat it when ready to use. The herb sauce, with basil, parsley, garlic, and lemon juice, comes together in a flash in a food processor and is the perfect topping for the fish.
Ingredients
All-purpose flour
2 Tbsp
Kosher salt
1.25 tsp
Black pepper
0.375 tsp
Uncooked Mahi mahi fillet(s)
1.5 pound(s)
Canned chicken broth
2 cup(s)
Uncooked orzo
1 cup(s)
Extra virgin olive oil
1 tsp
Shallot(s)
1 large
Cremini mushroom(s)
8 oz
Fresh baby spinach
4 cup(s)
Grape tomatoes
1 cup(s)
Garlic
1 large clove(s)
Lemon zest
0.25 tsp
Cooking spray
4 spray(s)
Basil
1 cup(s)
Fresh parsley
0.5 cup(s)
Jarred minced garlic
0.125 tsp
Fresh lemon juice
1 tsp
Water
3 Tbsp
Kosher salt
0.125 tsp
Grated Parmigiano-Reggiano
4 Tbsp
Instructions
1
Combine flour, 1 tsp salt and 1/4 tsp pepper in a shallow dish. Dredge fish in flour mixture; let fish rest in dish.
2
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.
3
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.
4
Add mushroom mixture and lemon zest to orzo; remove to a serving dish and cover to keep warm.
5
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.
6
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.
7
Serve fish drizzled with herb sauce, and orzo garnished with cheese and basil.
8
Serving size: 1 mahi mahi steak, 1 ½ Tbsp herb sauce and 1 c orzo mixture
People Also Like
Join the #1 doctor-recommended weight-loss program*
*Based on a 2023 survey by Cerner Enviza of 500 doctors who recommend weight-loss programs to patients.