Braised Mahi-Mahi with Couscous Recipe

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

Medically reviewed in April 2021

Updated on January 21, 2022

Everyone benefits from eating more whole grains. Instead of brown rice, try whole-grain couscous to give you the energy your brain, nervous system, and muscles need to run at peak performance. Instead of chicken, try mahi-mahi, a tasty protein-rich fish your muscles will thank you for.

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.

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