If your weekends are anything like mine, Mondays need to be low-key and fuss-free. That’s the inspiration behind the recipe I’m sharing today. It involves a minimum of prep, fits in with a variety of eating styles (Keto, Mediterranean, Pescatarian, Primal), cooks up in less than an hour and tastes amazing. And it’s an easy way to get more brain-friendly fish into your diet.
We were lucky enough to have our daughter home from her summer program for the weekend, and while she has a pretty well developed palate, fish is definitely not her favorite food. Unless it’s in the form of sushi, then she’s all over it. But who can afford sushi three nights in a row? Not me, that’s for sure. Hence the idea for this dinner popped into my head. She loves cajun/creole flavors and she loves rice. I figured if I cooked a creole flavored fish dish, and put it on top of rice I could get some good protein and nutrients into her before she headed back to the land of mass-produced cafeteria food. She actually ate it and liked it! Of course her reaction could be influenced by her previous twenty days of bland, overcooked, been-sitting-in-a-chafing-dish-for-too-long dining hall cuisine. But I’ll take it as a compliment anyway!
When I made this I used frozen Mahi from Costco, but if you want to use fresh go right ahead. You can sub in any firm fish you like really. You could even use shrimp instead, it’s entirely up to your personal tastes and budget. I’m a big fan of Pomi brand tomato products, very convenient and great quality. Consequently, I used their finely diced tomatoes. They come in a 24 ounce box, so you’ll have some left over for your next recipe…or double this one and have lunches or a whole other night of dinner all ready and waiting. The wine I used for deglazing was a lovely Spanish Albariño. I never cook with wine I wouldn’t drink. Use something you like just as long as it isn’t overly oaky or sweet. You want some brightness and acidity to complement the spices and the tomato. I didn’t time myself making this, but I know it was on the table in under an hour. Some days that’s THE most important part of deciding on what to make isn’t it?
4 pieces Mahi Mahi (6 oz each)
Half a large onion finely diced
3 garlic cloves finely diced
1 cup sliced okra (fresh or frozen)
coconut oil or other healthy fat
12 ounces chopped tomato
1/2 cup dry white wine or stock (chicken, seafood, or vegetable)
juice of one Lemon
1-2 Tbsp creole seasoning mix (preferably free from artificial preservatives and colors)
1 tsp Cayenne Pepper
1 tsp ground Black Pepper
1/2 tsp finely ground Pink Himalayan Salt
1 tsp Sweet Paprika
1 tsp Smoked Paprika
1/2 tsp Celery Seed
1/2 tsp ground dry mustard
Melt 2-3 tablespoons of coconut oil over low heat in a large heavy skillet. Sweat the onions and garlic in the skillet, until translucent and soft. Add in the spices and stir to distribute evenly. Allow the spices to toast lightly. They will become quite fragrant. Do not burn the spices! Deglaze the pan with the wine or stock. Add in tomatoes and lemon juice. Bring to a low simmer. Stir in okra. Return to a simmer.
Place fish into the tomato sauce and bring back to a simmer. Cover and continue to cook over low heat until fish is cooked through.
Remove fish to a plate and keep warm
Increase the heat and reduce sauce by 1/4.
To serve, divide fish between 4 plates and top each with 14 of the creole tomato sauce
Can be served with rice, cauliflower rice (low carb) or pasta.
Leftovers/Planned-overs can be refrigerated and keep well for up to 4 days.
How easy is that? I hope you’ll add this to your line up for this week, even if you don’t make it tonight. Let me know in the comments what you think about this recipe…did you tweak it to your tastes? Use a different fish? Did you love and whole famdambly love it?
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