Bronze, don't blacken, that fish
"My advice to people at home is bronzing rather that blackening," chef Paul Prudhomme says. "This avoids the smoke and the risk of handling a red-hot skillet while still achieving an excellent result."
Prudhomme, one of America's favorite chefs and considered the father of blackened redfish, gave me this advice during a recent interview. According to Prudhomme, to make blackened fish, the skillet needs to be red hot and causes a lot of smoke in the kitchen. It's best done outdoors.
This bronzed mahi mahi can cook indoors without smoke and keeps the fish moist. The secret is to keep the skillet at the right temperature. The fish should take from 7-8 minutes to cook. If it takes much longer, the skillet is not hot enough.
Use the Cajun spice mixture given in the recipe, or use 1 tablespoon prepared Cajun spice seasoning mix.
The Rice and Spinach Pilaf recipe is easy to make and takes less than 20 minutes to cook. You can use quick-cooking rice instead and stir the spinach into the rice as soon as the rice is cooked.
This dish, which is spicy flavorful, although not spicy hot, would be wonderful with a rich, white viognier.
Cajun-Bronzed Mahi Mahi
For the Cajun spice mixture:
• 1/2 teaspoon garlic powder
• 1 teaspoon dried oregano
• 1 teaspoon dried thyme
For the mahi mahi
• 3/4 pound mahi mahi fillet
• 1 tablespoon olive oil
To prepare the Cajun spice misture: Mix the cayenne, garlic powder, oregano and thyme together.
Spoon half of the spice mixture onto one side of the fish, pressing it into the flesh. Heat a skillet over high heat and add the oil. When it is very hot, add the mahi mahi, seasoned side down. Spread the remaining spice mixture over top of the fish. Cook until the underside is bronze in color, for 3 to 4 minutes.
Cook the second side for 3 to 4 minutes or until cooked through. The fish is ready when a knife inserted into the flesh shows opaque rather than translucent meat.
Makes 2 servings.
Nutrition information per serving: 211 calories (34 percent from fat), 8 grams fat (1 gram saturated), 126 milligrams cholesterol, 32 grams protein, 2 grams carbohydrates, 1 gram dietary fiber, 151 milligrams sodium.
Rice and Spinach Pilaf
• 2 teaspoons olive oil
• 1/2 cup long-grain white rice
• 1 cup low-salt tomato juice
• 1 cup water
• 3 cups washed, ready-to-eat spinach
• Salt and freshly ground black pepper, to taste
Heat the olive oil in a medium-size nonstick skillet over medium-high heat.
Add the rice and saute for 1 minute. Add the tomato juice and water. Bring to a simmer, lower heat, cover and gently simmer for 15 minutes. If the pan becomes dry, add a little more water. Stir in the spinach. It will wilt in the heat of the rice. Season with salt and pepper.
Makes 2 servings.
Nutrition information per serving: 240 calories (19 percent from fat), 5 grams fat (1 gram saturated), no cholesterol, 6 grams protein, 44 grams carbohydrates, 3 grams dietary fiber, 50 milligrams sodium.
Any type of firm fish such as grouper, farmed tilapia or catfish can be used.
An electric frying pan can be used instead of a skillet. Keep the temperature at 350 degrees.
Cajun spice mixes can be found in the spice section of the supermarket.
• Start rice.
• Make fish.
• Finish rice.
SHOPPING LIST
To buy: mahi mahi, 1 small bottle low-salt tomato juice, and 1 package washed, ready-to-eat spinach.
Staples: Olive oil, cayenne pepper, dried oregano, garlic powder, dried thyme, long-grain white rice, salt and black peppercorns.
