Including fish each week on our menus is pretty easy here in the middle of the Pacific Ocean. And now with the increasing prevalence of high quality, sustainable, flash frozen fish in most grocery stores, anyone anywhere can too. Fish that is processed and frozen right on the boat after being caught retains practically the same nutrient value and flavor as fresh fish (maybe more depending on how "fresh" that fish really is at your grocery store!)
The addition of pistachios to the panko made for a fun change of pace. The flavor was subtle but worth the extra steps.
I pan fried this mahi-mahi but I think you could spritz it with olive or other oil and bake with good results.
Time: 15 minutes
Yield: 2 servings
Ingredients:
- 10 oz. mahi-mahi (or other firm white fish)
- 1/4 cup Italian panko breadcrumbs
- 1/4 cup shelled pistachios, chopped very finely in food processor (reserve a few unprocessed for serving)
- Olive oil
- Salt
- Juice from 1/2 a lemon
- Finely chopped Italian parsley for serving
Method:
- Cut out any blood line from fish and pat very dry.
- Sprinkle each piece of fish lightly with olive oil.
- Mix panko and chopped pistachios together and sprinkle each piece of fish heavily with mixture; press mixture firmly to adhere.
- Heat a thin layer of olive oil over medium-high heat in a non-stick pan.
- Cook fish 5-6 minutes per side, until just beginning to flake when pressed with spatula (don't overcook!).
- Remove from pan and blot off any excess oil.
- Sprinkle with lemon juice, salt and parsley.
Are you seeing more good quality fish in the freezer section of your local store? If not, speak to the manager!
