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Fresh or frozen - how do you like your fish?

written by Marsha Seidelman, M.D.

I read an article recently about how flash frozen fish is as fresh, if not more fresh, than what you buy in the fish department at even the best grocery stores.  At these stores too, although the fish is sold thawed and ready to cook, have previously been frozen. Then you're obligated to purchase and cook them within a day or two. So buying fish frozen to be used whenever you choose makes perfect sense.  However, I had tried frozen fish before, and wasn't happy with the outcome.

This time, I bought a Costco-size bag of frozen wild mahi mahi, individually wrapped, thinking that if it worked, it would save me a special trip to Whole Foods each time I wanted to prepare fish. And it worked!  Mahi mahi, also known as dolphinfish, has a nice firm texture, but is also flaky, and has a relatively neutral taste, so it takes well to adding flavors.  If you're not a fish lover, you might see how you like this one.  It makes for a low fat, high protein meal with a good supply of B vitamins and iron.  

Tonight I defrosted some of those frozen wild fillets - as directed on the package. I just soaked them in their individual packages in water for 20 minutes or so. Meanwhile, I chopped onion, shred a yellow squash, grated some ginger and covered it all with Rao's tomato sauce. I heated that in the oven while the mahi mahi defrosted. Delicious dinner using one pan, with little fuss, and no trips to the store. Perfect!

Ingredients:
Two 6 ozMahiMahi fillets - defrosted,  and sprinkled with salt and pepper
1/2 large Vidalia onion, chopped in large pieces
1 yellow squash shredded spaghetti style (I used a zester - or you can use a vegetti tool)
2 Tbsp grated ginger
Rao's sauce to cover

Directions:
1) Preheat oven to 400 degrees. Bake all the ingredients except the fish  for about 15 minutes, until bubbly.

2) Turn heat down to 375 degrees. Add the fillets to the casserole and cover with sauce. Bake for about 5 minutes on each side, until cooked through.

That's it!
For more info and recipes for mahi mahi, check this out :
http://healthyeating.sfgate.com/mahi-mahi-healthy-5223.html

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