Sous Vide Mahi Mahi with Lime, Ginger & Cilantro Sauce
- It is healthy.
- There is very little hands on time required to prepare this meal.
- It can be cooked in the sous vide a day or two in advance.
- It's perfect for a weeknight meal, particularly if you sous vide the fish in advance.
- It's delicious!
About Mahi MahiMahi Mahi means strong strong in Hawaiian, which is appropriate as these fish are fierce fighters when caught on a pole. Mahi Mahi is sometimes called dolphin fish or Dorado in Spanish speaking regions. Because Mahi Mahi spawn frequently, grow quickly and have a large range in both the Pacific and the Atlantic oceans, Mahi Mahi is a good choice for eating as they are resilient to overfishing. Mahi mahi is considered a best choice fish when caught using troll/poll methods in US waters. Mahi Mahi is moderate mercury fish. The Natural Resources Defence Council recommends you eat no more than six 6-ounce servings per month. Mahi mahi has about the same mercury rating as halibut, cod or snapper, and has a better mercury rating than swordfish, seabass or tuna. Mahi Mahi is healthy from the standpoint that it is a low-fat, complete source of protein, which includes all the amino acids you need. Mahimahi provides some omega-3 fatty acids, but not nearly the levels of salmon or anchovies. It is also a good source of B vitamins, iron, potassium and selenium. Traditional methods of cooking mahi mahi on a grill or in a pan can leave the fish dry and not very tasty. Sous vide allows the fish to cook in its own juices resulting in a moist, tender and delicious fish. Total sous vide time is 30 minutes followed by a quick sear in a pan.
Lime, Ginger Cilantro SauceThe sauce adds both flavor and nutrition and is a variation on a sauce I have used with Steamed Black Cod. The sauce is quickly made in a food processor or blender and can be made a day or two in advance. Check out my post for tips on how to prep ginger and how to prep cilantro.
Serving SuggestionsServe the Mahi Mahi on top of a bed of rice and top with the Ginger, Cilantro and Lime Sauce. If you are avoiding carbs it would be delicious on cauliflower mash, or just served plain with the sauce. The inspiration for this dish was a mahi mahi and cilantro pesto recipe published by Anova and created by Emily Farris and Jeff Atkin. The sous vide method for the fish follows their recipe. The sauce is my creation.
Minted Sous Vide Mahi Mahi with Lime, Ginger & Cilantro Sauce
Yield 4 Servings
There are a number of reasons to love this sous vide mahi mahi recipe. It is healthy, requires very little hands-on time, can be made in advance and is moist, flavorful and delicious.
- 2 pounds mahi mahi fillets
- Kosher salt and pepper
For the sauce
- 6 garlic cloves, peeled
- 1/2" piece of peeled ginger, sliced into 3 - 4 pieces
- 1 handful cilantro, including small stems
- 1/4 cup lime juice
- 1/4 cup Asian fish sauce
- 1/8 cup rice vinegar
- 2 t sugar
- 1 t chili garlic sauce (more if you like it spicier)
For the fish:
- Fill a pot or container with water and attach your sous vide circulator. Set your sous vide circulator to 134 degrees F and preheat. Cut your mahi mahi into four same-size fillets. Pat dry with paper towels and season with salt and pepper.
- Place filets in a 1 gallon plastic ziplock freezer bag in a single layer and remove air using the displacement method. Use two bags if needed to avoid layering the fillets on top of each other. Other methods of removing the air include using a vacuum sealer or reusable sous vide bags that provide a syringe to remove the air.
- Secure the bags to the side of the pot or container with binder clips, making sure the food items are fully submerged. Cook for 30 minutes. At this point, you can finish cooking the fish or store it in the fridge until you are ready to serve, up to 3 - 4 days.
- Remove the Ziplock bag from the sous vide bath and carefully remove the fillets from the bag. Thoroughly dry the fillets on all sides using paper towels. Season again with salt and pepper.
- Heat a frying pan, add 1 -2 teaspoons of olive oil over medium high heat. When the oil is hot and shimmering, add the filets and cook briefly on both sides to add a little color to the fish.
- Plate the fish and spoon the sauce over each fillet.
For the sauce:
- While the fish is cooking, make the Lime, Ginger and Cilantro Sauce. Put the garlic and ginger in a food processor or blender and whirl until finely chopped. Add the cilantro and whirl again. Add the remaining ingredients and whirl until well combined. Set aside until it is time to serve or store in the refrigerator.
Cuisine New American