Skip to content

Nut Encrusted Mahi Mahi with Sesame Haricot Vert

July 10, 2009

Mahi Mahi is a wonderful type of fish I use often when cooking. It’s flesh is dense and moist, with a mild, slightly sweet flavor. It is super light and the meat flakes right off. Mahi mahi is also a great source of protein and extremely flavorful and quick to make. When you are looking for alternative weeknight meals to chicken and beef, mahi mahi is refreshing and satisfying, paired alongside some green beans and couscous.

I recently discovered Panko breadcrumbs. I had been eyeing them for a while now every time I went to the store, but have never found an excuse to use them. Panko is actually really versatile and simple to use. Panko are the Japanese version of bread crumbs, and they tend to be lighter, crispier, and crunchier than Western bread crumbs. Several things set panko aside from regular bread crumbs. The first thing is the coarse grind, which creates bread crumbs which are more like flakes than crumbs. The flakes have a large surface area, which absorbs seasoning well. They tend to stay crispy longer than regular bread crumbs, and they also absorb less grease. You can find them in the Asian aisle at most supermarkets. I decided to bread some mahi mahi fillets with a mixture of panko, chopped up walnuts and parsley. After 10 minutes in the oven, the fish got all nice and crispy on the outside, but the inside stayed moist and juicy. Try this at home and let me know what you think!

Going into the oven

Going into the oven

Nut Encrusted Mahi Mahi with Sesame Haricot Vert

Serves 2

4 ounces thick-cut, firm-fleshed fish fillets

1/4 teaspoon salt

1/4 teaspoon pepper

1/2 cup Panko breadcrumbs

2 tablespoon chopped parsley

1 tablespoon walnuts, chopped (you can use any nuts, Macadamia nuts would be stellar)

Directions

1. Preheat oven to 350 degrees. Meanwhile combine panko, parsley and walnuts together in a bowl.

2. Salt and pepper the fish fillets and coat in breadcrumb mixture

3. Lightly spray a baking tray with oil and place fish fillets down covering the top with extra bread crumb

4. Bake for 10 minutes until fish is flaky

Sesame Haricot Vert

4 ounces haricots verts or green beans, stem ends trimmed

1/2 tablespoon toasted sesame seeds

1 clove garlic, minced

1 tablespoon balsamic vinegar

Directions

1. Wash and cut off stems from green beans

2. Toss garlic in pan along with green beans until fragrant, about 5 minutes

3. Pour in balsamic vinegar and toss gently

4. In the meantime, toast sesame seeds in a wide frying pan on medium heat shaking the pan occasionally. Remove the seeds when they darken and become fragrant.

5. Top the green beans with toasted sesame seeds

IMG_0302

Advertisements
No comments yet

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: