Recipe: Sesame crusted mahi mahi with roasted vegetables and soy
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four 6-ounce skinless mahi mahi fillets
salt and pepper for seasoning fish
approx. 3-4 Tbs sesame seeds
2 Tbs vegetable oil for sauteing fish
for the roasted vegetables:
2-3 medium onions, peeled and rough chopped
1 - 1 1/2 large red peppers, deseeded and rough chopped
1 large sweet potato, peeled, quartered lengthwise and cut into 1/2-inch thick slices
olive oil or vegetable oil for lightly coating cut vegetables
salt and pepper for seasoning vegetables
for the sauce:
1/3 - 1/2 cup low sodium soy sauce
1 Tbs sesame oil
2 Tbs rice wine vinegar (or white vinegar)
1 Tbs light brown sugar
1 generous Tbs finely minced fresh ginger
3-4 Tbs chopped green onion
1 small clove garlic, finely minced
pinch red pepper flakes
Preheat the oven to 400 degrees.
Use a large mixing bowl to combine 2 - 3 medium rough chopped onions with 1 1/2 large deseeded and rough chopped red peppers with 1 large peeled somewhat thinly sliced sweet potato. Toss those with a little vegetable oil and salt and pepper to taste, lay them out on a large baking tray and place the tray into the preheated oven.
Those will take around 40 minutes to roast and, while that's happening, use a medium mixing bowl to combine a scant 1/2 cup soy sauce with 1 Tbs sesame oil and 2 Tbs rice wine vinegar or white vinegar. Add 1 Tbs light brown sugar, a generous 1 Tbs finely minced peeled ginger, 3-4 Tbs chopped green onion, 1 small finely minced clove of garlic, an optional pinch of red pepper flakes and whisk it up.
Stir the vegetables around occasionally as they're roasting and, when they're almost done, season the mahi fillets with salt and pepper and sprinkle on a good layer of sesame seeds and gently but firmly press them down.
Add a little splash of vegetable oil to a large oven proof nonstick pan on medium to medium high heat and, when the oil is hot, carefully add the mahi sesame seed side down.
Let it brown up a bit and then carefully flip it over and place the pan into the oven to finish cooking the fish.
Once the fish is cooked to your liking, divide everything up into large shallow bowls with the soy sauce over the top.
This same technique would work just fine with salmon too.