Braised mahi-mahi with couscous recipe

This protein-rich seafood dish also packs whole grains and fiber.

grilled fish with couscous

Updated on November 17, 2023.

Everyone can benefit from eating whole grains and lean protein. For variety, instead of your standby chicken and brown rice dinner, try this tasty whole-grain couscous and mahi-mahi recipe.

Ingredients

  • 1 1/2 cups dry Great Northern beans, picked over, rinsed and drained
  • 6 oz red pearl onions
  • 2 tbsp olive oil
  • 2 tbsp minced garlic
  • 6 oz fresh fennel, julienned
  • 6 oz carrots, julienned
  • 1 1/2 cups sherry vinegar
  • 12 cups low-sodium vegetable broth
  • 6 mahi-mahi steaks, 4 oz each
  • 3 cups cooked whole-wheat couscous in vegetable broth

Preparation (Serves 6)

Soak beans in water overnight in refrigerator. Drain and discard excess liquid.

Prepare a large bowl of ice water, then bring a pan of hot water to a boil. Blanch the onions by submerging in boiling water for about 30 seconds, then using a slotted spoon to transfer them to the ice water. Drain well. Peel.

In a sauté pan, heat oil. Add garlic, fennel, and carrots. Sauté. Deglaze by adding vinegar and using a spatula to loosen any particles stuck to the pan, releasing them into the vinegar.

Add beans, onions, and broth. Simmer until beans are tender, about 2 hours. Strain and save liquid, reserving vegetables separately. Transfer liquid and half the vegetable mixture to a food processor or blender. Process until pureed.

Sear each mahi-mahi steak in a small pan. Add pureed mixture to cover 3/4 of the steak. Simmer for 10 minutes.

Place 1/2 cup couscous on serving plate. Top with 1 mahi-mahi steak and 1 ounce braising liquid. Garnish with 1/2 cup reserved vegetables.

More On

Salmon teriyaki

video

Salmon teriyaki
Enjoy the heart health benefits of salmon in this easy and delicious way to make dinner all in one pan.
Pork chops with dijon mustard sauce

article

Pork chops with dijon mustard sauce
Makes 4 servings Ingredients: 4 boneless center-cut rib or loin pork chops (6 ounces each) 1/2 teaspoon salt 1 teaspoon ground black pepper 2 t...
7 energy-boosting breakfasts under 400 calories

slideshow

7 energy-boosting breakfasts under 400 calories
These no-fuss meals take minutes to make—and will power you through the morning.
How should I buy food in bulk if I want to be healthy?

video

How should I buy food in bulk if I want to be healthy?
It takes a combo of self-control and strategy to not bulk up at bulk stores. Registered dietitian Frances Largeman-Roth, RDN, explains which foods are...
What are some healthy alternatives for sweets during the holidays?

video

What are some healthy alternatives for sweets during the holidays?
Chocolate holiday bark is a sweet seasonal treat, but one little piece can be loaded with fat and calories. Nutritionist Rachel Beller shares her reci...