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Dorado, mango and chilli salsa and cous cous

Dorado (mahi-mahi, dolphin-fish). One of the beauties of the ocean, a great game fish that provide fisherman and diners a real treat.  They are one of the quickest and strongest in the water and for me the tastiest on the plate.  Little is known about their stocks in the oceans off South Africa, but they are currently on SASSI’s green list, meaning good to purchase.  However, we should still take care to avoid excessive fishing/purchasing until further analysis has been done.

I have not had Dorado in over a year so my Friday night fillet passes on these criteria.  I tried it out on a bed of mango and chilli salsa, with some green beans and cous cous.  The recipe below serves two.  Dorado is a beautifully firm and flavoursome fish.  It is a good source of polyunsaturated  fats, including omega 3’s, and high in protein.  It is a meaty fish and holds together nicely when cooked.  There is no great need to add powerful flavours as seasoning before cooking.  Don’t keep any dory for the next day, it is a very “waxy” fish once refrigerated.

Ingredients:

4 x 100g Dorado fillets

½ mango

¼ cucumber

2 chillis

50 ml coconut milk/cream

1 lime

1 cup green beans, trimmed

½ cup cous cous

½ cup boiled water

Pinch of salt, pepper, coriander

 

NutrientValue
Energy510 kcal
Protein41 g
Carbohydrates41 g
Fat19g
      Polyunsaturated      11.4 g
      Monounsaturated      3.5 g
Fibre5.1 g

 

Finely chop the mango, chilli and cucumber and place in a bowl.  Grate some lime zest and squeeze a few drops over the mix.  Add the coconut milk and leave in the fridge to cool. I didn’t have fresh coriander but this could be a nice addition to the salsa.

Bring a pot of water and the kettle to boil.  Pour the boiled water from the kettle over your cous cous and add some salt. Cover and leave for 7-8 minutes.  Once all the water is absorbed add a splash of olive oil and black pepper and give it a fork to agitate the cous cous.

While the cous cous is left to stand, put your beans in the pot of boiling water with a little salt and cook for the same amount of time as you do the cous cous.  They should still be nice and crunchy.

Lightly season your fish, I used a little salt and pepper and a sprinkle of ground coriander.  Preheat a pan and add a little canola oil.  Cook the fillets skin side down for 5-6 minutes on medium-high heat until the skin is crispy.  Turn the fillets and give the flesh side about a minute.  Take off the heat and let the fish stand while you plate up.

A dash of salsa, a scoop of cous cous and a heap of green beans with 2 fillets of fish each. (They shrink quite a bit).  To wash it down something like a Gewurztraminer would be good!

This is a fairly high protein dish with an average carbohydrate, fibre and fat content.  The fats are predominantly unsaturated, one serving will give you about 250 mg omega 3 fats.

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