Blackened Mahi Mahi - Recipe from Episode 4 of Food Fight Season 3

dolphin fish fillets

🥗Healthier: tofu

💰Cheaper: tilapia

Tofu is a plant-based option, while tilapia is a more affordable fish alternative.

olive oil

🥗Healthier: avocado oil

💰Cheaper: vegetable oil

Avocado oil has a higher smoke point, while vegetable oil is often less expensive.

Move 1/2 cup of long grain white rice into a bowl.

Add 1 cup of chicken broth and a pinch of salt to the rice and bring to a simmer.

Once simmering, cover and cook on low heat for 15 minutes.

While the rice cooks, prep the green beans.

Mince 1 clove of garlic, zest a lemon and a lime, and chop some herbs.

Mix together blackening seasonings: pinch of black pepper, couple pinches of salt, onion powder, garlic powder, smoked paprika, cayenne, kosher salt, oregano, and thyme.

Preheat a pan and add 2 portions of green beans, lemon zest, and 1 teaspoon of minced garlic.

Sauté the green beans for 3 to 4 minutes until tender crisp, then season with salt and pepper.

Lay 2 6 oz portions of mahi mahi on a plate and coat with the seasoning blend.

Preheat a pan with oil and lay the mahi mahi into the pan, keeping the heat on medium to low.

Check on the rice; once cooked, add a pinch of lime zest and 1/4 cup of minced cilantro, then squeeze juice from half a lime into the rice and toss.

Flip the mahi mahi after a few minutes of cooking.

Add 1 teaspoon of garlic to the side of the pan with the fish to start the sauce.

Add a pinch of lemon zest and 2 tablespoons of butter to the pan with the fish.

Add 1/8 cup of lemon juice to the sauce, using some of the seasoning from the fish to season it.

Plate the rice in the middle of the plate.

Warm the green beans and finish with a little parmesan and salt.

Top the mahi mahi with the sauce.

Cooking Techniques

Equipment Needed

Spice Level:

Dietary