The dolphin fish (also known as capone or corifena cavallina) is a fish that lends itself to many preparations and that turns into a delicious dish with almost any cooking method. Its sweet and delicate meats are initially pink, but turn white when cooked; they are also very lean, but at the same time juicy and tasty. When cooked to perfection, mahi mahi is naturally sweet and goes well with fresh fruit, herb-based sauces, salads and many other side dishes. Its firm, white meat is an excellent source of healthy protein and is low in sodium and saturated fat; it also contains a lot of niacin, vitamin B12, phosphorus and selenium. Mahi mahi provides 400 mg of omega-3s (DHA and EPA) for each 120 g serving of fresh fish. Try cooking it following one of the methods proposed in this guide to prepare a delicious dish for you, your family and friends.
Steps
Method 1 of 4: Steamed
Step 1. Get some banana leaves or Cordyline fruticosa to wrap the dolphin fish
Cordyline fruticosa is an evergreen plant typical of Hawaii with blade-shaped leaves, about 10 cm wide and 30-60 cm long; alternatively you can use banana leaves. Both are products that are not part of the Italian culinary culture and may be difficult to find. Try ethnic food stores or search the web.
- The leaf packet allows the fish to cook slowly by steaming, and at the same time retains the juices in the meat.
- If you are using frozen leaves, remember to thaw them before use.
Step 2. Prepare the leaves
If you have found those of Cordyline fruticosa, you will need to cut them along the midrib and remove the latter. Try to use fresh ones, which are often available in oriental food stores. If you found banana leaves, soak them in water to soften them (a minute or two). Tear off the leaves to make 12 long strips that you will boil for 30 seconds before draining them.
Prepare 24 more strips, 7.5cm wide and 30cm long, and set them aside
Step 3. Cut the fish
Slice it into 12 equal slices approximately 5x5cm in size.
- If you are cooking frozen fillets, defrost them before cutting them.
- Press lightly on the meats as you cut. The dolphin fish is a delicate fish that mash easily if you crush it too much.
Step 4. Cool the dolphin slices
Transfer them to a plate all together and place them in the refrigerator for at least half an hour.
You can sprinkle them with lime or lemon juice, salt, pepper, and fresh or dried herbs. You can use any flavorings you like to "marinate" the mahi mahi while you are cooling them
Step 5. Prepare the dolphin "cartocci"
Arrange two strips of banana leaves or Cordyline fruticosa on top of each other in a cross. The dolphin slice should be in the center of the cross without overflowing.
- Use the sides of the leaves to wrap the fish and steam it later.
- If desired, coat the fish with grilled vegetables.
Step 6. Close the leaves
Start with the bottom strip and fold it over the filling of the "foil"; then alternate the other strips to follow a crisscross pattern. Use each new strip to secure the loose end of the previous one over the fish.
- Slip the last flap under the foil.
- Tie the roll with the thinnest strips you boiled earlier.
- Repeat the process for any remaining dolphin pieces.
Step 7. Prepare the steamer
Insert a steamer basket into a large pot with water so that the liquid level remains about 1.5 cm below the bottom of the steamer.
Bring the water to a boil over high heat
Step 8. Cook the mahi-mahi
Arrange the rolls in the basket, taking care to form a single layer. Do not overlap the cones.
- Cook in multiple batches if needed.
- Close the pot with the lid and cook for 6-10 minutes (or until the fish is opaque in the center). You will need to gently open a foil to check the doneness.
Step 9. Bring the fish to the table
Remove the rolls from the steamer and pat them gently to remove any excess water that may have been trapped. Serve the fish steaming or otherwise hot.
Accompany the mahi mahi with rice or lime wedges
Method 2 of 4: Barbecue
Step 1. Turn on the barbecue
This tool needs some time to fully heat up, so preheat it over moderate heat and lightly grease the grill. Keep the lid closed as the temperature rises.
When the grill has warmed up a little, you can clean it with a barbecue brush before using it for cooking
Step 2. Cook the fillets
Use a metal spatula to gently arrange the fish on the greased grill. Close the lid of the barbecue and cook for 3-4 minutes.
- Sprinkle the fish with the seasoning of your choice, or dip it in the marinade before cooking.
- Try a blend of olive oil, minced garlic, black pepper, salt, lemon juice, and grated lime zest, or make your favorite dressing.
Step 3. Turn the fillets
After about 3-4 minutes, use a metal spatula to gently flip the fish. Close the barbecue again and continue cooking for another 3-4 minutes, or until you feel the fillets flake easily.
Step 4. Bring to the table
Remove the fish from the grill and serve with fresh lime or its zest. For a really tasty dish, serve the fillets immediately.
Method 3 of 4: Baked
Step 1. Preheat the oven
To cook mahi-mahi perfectly, you need to heat the oven to 220 ° C. Before switching on the appliance, make sure that the grill is in the center shelf.
Step 2. Prepare the fish
Gently rinse the fillets and place them in a non-stick baking dish or pan lined with aluminum foil.
- You can also cook frozen fillets.
- Season the fish to your taste. Squeeze lemon juice on each fillet and sprinkle it with garlic salt and pepper.
- If you prefer, you can bread the fish. Drop a thin layer of breadcrumbs on the fillets. You can make a mixture with breadcrumbs, garlic powder, and pepper.
Step 3. Bake the mahi mahi
Place the pan in the oven and cook for 25 minutes at 220 ° C. If you have breaded the fillets, the bread should turn golden.
If the fillets are frozen, allow for an extra 5-10 minutes of cooking
Method 4 of 4: With Flavors
Step 1. Make a sauce
Try mixing cumin with garlic powder, dried oregano, chopped ginger, smoked paprika, salt, black pepper and chilli, or other condiments you love the most. Pour this mixture over the fish before cooking it, no matter which method you use, and let its meats soak up the flavor by refrigerating it for 10 minutes.
Step 2. Make a fresh salsa
You can make it quickly by mixing diced tomatoes, mango, jalapeño pepper, red onion, coriander, cumin, garlic, and lime juice. Enjoy it with cooked fish.
Step 3. Unleash your imagination with toppings
This is the fun part of cooking. Since mahi mahi has a light and delicate flavor, you can flavor it with your favorite toppings. Simply sprinkle the fish with salt and pepper, or try the flavors and sauces you love most for a truly unique dish.
Step 4. Finished
Advice
- Like most fish, dolphin fish should also be cooked at a high temperature and for a short time. A 2.5 cm thick fresh fish fillet needs 10 minutes to be perfectly cooked. If it is a frozen fillet, it doubles the time.
- Dolphin fish is usually sold in packaged fillets, but if you can get fresh fish, make sure it has clear eyes, pink gills, and pink flesh. The older the fish, the darker the meat becomes. The live animal is very colorful, but its skin turns dull gray and yellow after capture.
- Fish and shellfish are rich in high-quality protein and other essential nutrients, such as omega-3 fatty acids; they are also low in saturated fat.
Warnings
- If the fish is undercooked, food poisoning can develop. Always carefully check the meat of the mahi mahi with a knife or fork; before eating them, make sure they fall apart into opaque or white pieces.
- Virtually all fish and shellfish contain traces of mercury. It is a poisonous metal that is very dangerous for some people's health. High levels of mercury are dangerous for the developing fetus and very young children. The risk of exposure depends on the amount of fish and shellfish consumed and their content of this heavy metal.
- The dolphin fish is the ideal fish for many preparations but avoid overcooking it; you have to cook it until the meat flakes and no further.
