Mahi-Mahi Stir Fry

In our household we try and eat relatively healthily, with the odd treat here and there, but a balanced diet is our priority, therefore we like to eat fish at least once a week.  We also try and eat locally sourced food, raised in 'natural' conditions, but on a budget!  This is a challenge to say the least!

Trying to find any fish at the grocery store that is wild caught, 'local' and less than $10 per pound is not an easy task...but this week I found mahi-mahi - which we love!  I, however have never cooked it in my life (it doesn't even exist in the UK!) so yet again when it comes to fish I deferred to Captain America to save the day.....well cook the dinner at least!

Might I add it was a joint venture, while he was running at the gym (I don't run, I refuse on principal....unless I am running for my life in which case I would probably die as I am very out of practice!) I prepped all the fish and the vegetables and took the pictures :-)

Wash and pat dry the fish

Slice it into 1" cubes, removing any skin. (this is the gross part, if like me you are grossed out by raw fish and meat!) Set aside.

Slice mushrooms into around 3/4" pieces.

Cut the broccoli into bite-size florets and wash thoroughly.  Set aside.

Cook the rice.

In a wok or large skillet add a little oil to the pan

add all the seasonings, including the liquids (except the black pepper)

Slice the onion and add to the wok.

 Cook on a medium-high heat until the onions begin to soften, about 1 minute.

Add the broccoli and cook for 1 minute, stirring well to ensure all the ingredients are covered in the seasonings.

Add the fish, stir well and cook for about 2 minutes. 

Add the mushrooms and the black pepper, cook for an additional 2 minutes, stirring continuously.

Check all the ingredients are cooked well, the fish should begin to flake a little and the broccoli and mushrooms should have softened. Sprinkle the sesame seeds over the entire dish and serve over rice immediately.

Ingredients:
Serves 2 

2 Mahi-mahi fillets (you could also use shrimp, steak, halibut, or any combination of these)
12 mushrooms
1/2 lb broccoli florets
1/2 white onion, slivered
2 tsp vegetable/sesame oil
2 tbsp soy sauce
2 tbsp oyster sauce
4 tbsp Korean BBQ sauce (Ebara sauce)
1/4 tsp garlic salt
1 tsp chives
1 tsp ground ginger
1/2 tsp onion salt
3/4 tsp ground coriander
1/2 tsp ground mustard
1/4 tsp ground cumin
1/4 tsp chinese five spice/allspice
1/2 tsp black pepper
sesame seeds

Directions:

1) Wash and pat dry the fish, then slice it into 1" cubes, removing any skin. (this is the gross part, if like me you are grossed out by raw fish and meat!) Set aside.

2) Slice mushrooms into around 3/4" pieces. Cut the broccoli into bite-size florets and wash thoroughly.  Set aside.

3) Cook the rice.

4) In a wok or large skillet add a little oil to the pan, then add all the seasonings, including the liquids (except the black pepper).

5) Slice the onion and add to the wok.  Cook on a medium-high heat until the onions begin to soften, about 1 minute.  Add the broccoli and cook for 1 minute, stirring well to ensure all the ingredients are covered in the seasonings.  Add the fish, stir well and cook for about 2 minutes.  Add the mushrooms and the black pepper, cook for an additional 2 minutes, stirring continuously.

6) Check all the ingredients are cooked well, the fish should begin to flake a little and the broccoli and mushrooms should have softened. Sprinkle the sesame seeds over the entire dish and serve over rice immediately.