The stewed dolphinfish recipe, in a pan and with the Bimby.

Today I am proposing you some nice slices of dolphinfish, which, believe me, has nothing to envy to all the more prized fish that exist.

This is a fish, the dolphinfish or mahi-mahi, also called dolphin and dorado, a truly spectacular pelagic fish for its goodness and also for the beauty of its colors.
It has a great flavor and is rich in nutritional properties.

Its flesh is lean – containing about 1% fat – and rich in vitamins and minerals including phosphorus, magnesium, potassium, and zinc. The market price is very interesting and allows you to eat well by preparing excellent recipes with a favorable quality/price ratio.

With this recipe, you can use all types of fish.

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Cost: Very economical
Preparation time: 5 Minutes
Portions: 4
Cooking methods: Stovetop
Cuisine: Italian Regional
Seasonality: All seasons

357.65 Kcal

calories per serving

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Energy 357.65 (Kcal)
Carbohydrates 5.80 (g) of which sugars 6.78 (g)
Proteins 37.90 (g)
Fat 19.27 (g) of which saturated 7.03 (g)of which unsaturated 7.46 (g)
Fibers 0.90 (g)
Sodium 334.03 (mg)

Indicative values for a portion of 300 g processed in an automated way starting from the nutritional information available on the CREA^* and FoodData Central^** databases. It is not food and / or nutritional advice.

^* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ^** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov

Ingredients

Let’s do the shopping

4 slices dolphinfish (or a 2.2 lbs specimen)
2 cloves garlic
1 1/4 cups cherry tomatoes (ripe)
1 bunch parsley (stems and leaves)
to taste salt
to taste pepper
2 cups water

Stewed Dolphinfish Recipe

Tools

What we need

1 Pan or the Bimby
1 Cutting board
1 Knife
1 Plate serving

Steps

Stewed Dolphinfish Recipe

This is the dolphinfish or caponessa.
Its size can vary, from 0.7 lbs to 66 lbs.
Today we will use slices from a specimen of about 55 lbs, freshly caught.
When you go to your trusted fishmonger, have them cut slices at least 1/2 to 3/5 inch thick. When you see dimples forming in the slices, it means the fish has just been caught.
Peel the garlic and chop the parsley, using the stems immediately while adding the leaves only at the end of cooking.
Chop the cherry tomatoes into pieces
Pour olive oil, garlic, and parsley stems into the pan, and let them sauté for 2 minutes.
As soon as the garlic begins to color, add the cherry tomatoes,
and the fish slices, and let them color on both sides.
This is done to seal the flesh so it retains its juiciness.
Once browned on both sides, add salt and enough water to cover the slices halfway.
Bring to a boil and cook for about 10 minutes.
After the time has elapsed, check near the bone to see if the fish is cooked, otherwise continue cooking for a little longer.
Adjust the salt and pepper and serve with a sprinkle of chopped parsley.
If you have enough broth, you can use it to dress pasta.
Follow the preliminary preparation for both cooking methods.
Chop the parsley leaves 5 sec speed 5. Gather with the spatula and set aside.
Place the garlic in the bowl and chop for 5 sec speed 5.
Gather with the spatula, add the parsley stems, and pour the olive oil into the bowl.
Saute for 3 min at 230°F speed spoon, with the basket instead of the measuring cup.
Add the cherry tomatoes, and cook for 3 min. at 212°F speed 1
Pour 2 cups of water and 1 teaspoon of salt into the bowl.
Place the fish in the Varoma, cover with the lid, and cook for 20 min. at Varoma speed 1
Serve the fish drizzled with its broth, a grind of pepper, and a sprinkle of chopped parsley