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Peanut sauce accents fish
A good and good-for-you meal of snow peas and rice and Mahi Mahi is completed in minutes.
Fresh fish, quickly cooked and served with a spicy, sweet peanut sauce makes a quick meal.
I have fond memories of the aroma of skewered seafood and meat cooking on small grills in the street markets of South East Asia. These skewers are called satays and are usually served with a spicy peanut sauce. For this quick dinner, I use bottled peanut sauce found in the ethnic section of the supermarket. I prefer a thick, bottled peanut sauce.
If using wooden skewers, be sure to soak them in water for about 30 minutes before use to keep them from burning.
The fish needs only 4 minutes to cook. Use a stove-top grill or place the skewers on a foil-lined baking tray under a broiler.
Helpful Hints:
Use any firm fish such as grouper, swordfish or cod.
Trimmed green beans can be substituted for the snow peas.
I like to boil rice like pasta, in a pot large enough to let the grains roll freely in the boiling water. This method gives fluffy rice every time.
Rice vinegar is sold in the ethnic section of the supermarket. Or use, 1‚Ñ2 tablespoon water mixed with 1‚Ñ2 tablespoon distilled white vinegar.
Countdown:
Marinate fish.
Start rice.
Cook fish.
Finish rice dish.
MAHI MAHI SATAY
1 teaspoon canola oil
1 tablespoon rice vinegar
1 garlic clove, bruised
Salt and freshly ground black pepper
3‚Ñ4 pound mahi mahi
2 (8-inch) wooden skewers or metal skewers
1‚Ñ3 cup bottled peanut sauce
Mix oil, rice vinegar and garlic together. Add salt and pepper to taste.
Slice mahi mahi into strips about 1‚Ñ2-inch thick and 4 inches long. Place in marinade for 10 minutes, turning after 5 minutes to coat all sides. Heat a stove-top grill or preheat broiler. Thread the fish strips onto the skewers. I find that threading in a wave pattern allows more even cooking. Place on grill or under broiler. Cook 2 minutes. Turn and cook 2 minutes. Serve the skewers on a plate with a little of the sauce poured over the fish and the rest on the side for dipping. Makes 2 servings.
Per serving: 248 calories (25 percent from fat), 6.8 g fat (1.1 g saturated, 1.6 g monounsaturated), 126 mg cholesterol, 35.5 g protein, 9.1 g carbohydrates, 1.4 g fiber, 980 mg sodium.
SNOW PEAS AND RICE
1‚Ñ2 cup long-grain white rice
1‚Ñ4 pound snow peas (about 2 cups), trimmed
2 teaspoons canola oil
Salt and freshly ground black pepper
Bring a large pot with 2 to 3 quarts of water to a boil. Add the rice and boil, uncovered, 8 minutes. Add the snow peas and continue to boil 2 minutes. Test a grain, rice should be cooked through, but not soft. Drain into a colander in the sink and return to the pot. Mix in oil and salt and pepper to taste. Makes 2 servings.
Per serving: 235 calories (19 percent from fat), 5.0 g fat (0.4 g saturated, 3.0 g monounsaturated), no cholesterol, 5.1 g protein, 41.7 g carbohydrates, 2.2 g fiber, 5 mg sodium.