Monday, October 18, 2010

Mahi-mahi with penne in a tomato-yogurt sauce

54", 34lb Female Dolphin Fish off coast o...Image via Wikipedia
Mahi-mahi is also called dolphin fish. This one was caught off the coast of Jamaica.

Preparing dinner on Sunday night, I was trying for a creamy sauce, like the one I saw on a cooking segment on morning TV, but I also wanted to substitute mahi-mahi for the chicken used and yogurt for light sour cream. This is what you'll need to feed three:

1. Three small mahi-mahi fillets or other wild-caught fish. (I used frozen fish sold at Costco under the Kirkland brand.)

2. A half-pound of penne. (I used leftover spinach penne from Italy I found at Whole Foods Market.)

3. Half a bottle of 32-ounce pasta sauce. (I used leftover Fairway Market sauce with roasted garlic.)

3. About four tablespoons of organic, low-fat yogurt. (I used Stonyfield Farm yogurt from ShopRite.)

The TV chef also added chicken stock to the sauce, but I found that made it too thin, and I won't use it next time.

Preparation is simple. Bring water to a boil and add the penne, which will take about 10 minutes for al dente.

After about three minutes, empty the pasta sauce into a second pan with dried Italian seasonings and dried garlic; add the four tablespoons of yogurt, mix well, cover and bring to a boil over medium heat.

I thawed the meaty fillets, which were less than two inches wide, and sliced them into half inch pieces. I sprinkled them with salt and black pepper. When I put them in the sauce, I turned up the heat. They turned white and firmed up in about five minutes.

Drain the penne and add to the fish and sauce, combining well. I served this with a salad and wine.


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1 comment:

  1. Hi Victor,

    Just wanted to tell you that I finally made it to H Mart today. Wow, what a treat. I bought produce (beautiful and very inexpensive, and a beautiful whole red snapper which I asked them to fillet. I will dip the fillets in buttermilk and crust it with a mixture of whole wheat panko and pecans. Thanks for the tip.


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