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Full Online Book HomeLearning KitchenLow_fat - Seed-crushed Mahi-mahi
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Low_fat - Seed-crushed Mahi-mahi Post by :midibidi Category :Learning Kitchen Author :Unknown Date :March 2012 Read :1590

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Low_fat - Seed-crushed Mahi-mahi

1 lb. fillet Mahi-Mahi -- cleaned and dried
salt and pepper -- to taste
1/4 cup dry bread crumbs
1 tbsp. black sesame seeds
1 tbsp. white sesame seeds
coarse salt


In a shallow pan, mix the 2 kinds of sesame seeds and salt. Make sure fish is clean and dry.

Sprinkle salt and pepper on flesh-side. Dredge fish in crust mixture.

Heat a cast-iron skillet over medium-high heat. When hot, add a little oil (olive or vegetable), and put the fish in the pan. If it does not sizzle, remove fish and wait another few minutes. The fish must sizzle!! Place fish in hot pan and weigh it down with another smaller heavy pan (or a weight of some type). Let it cook for 3 minutes. Turn over. Let it finish cooking (without weight). This makes sure that the flesh side is seared.

Let it cook for another 4 minutes. Remove and make sure it flakes. If not, cook for another minute until the fish flakes with a fork.
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