The recipe for mahi-mahi or dorado stew with tomato that I propose belongs to my family’s tradition.
The capone is a type of blue fish that we happily consume in Sicily and, although there are various recipes that feature it as the main ingredient, the one under consideration is among my favorites.
It accompanies this soft and tasty fish with a delicious sauce, making it a tasty dish suitable for the whole family.
The period in which we find an abundance of capone at the fish market in Sicily goes from the end of August to all of October and beyond.
As mentioned, it is blue fish and as such it is rich in nutrients and omega 3, which we should try to preserve by favoring less aggressive cooking methods.
Indeed, while frying, for example, damages or significantly reduces the beneficial properties even of blue fish, more delicate cooking methods allow us to bring these nutrients to our tables.
Therefore, while not depriving ourselves every now and then of the pleasure of a good fish fry, it is good for our health to try to introduce not only healthy and nutritious foods but also ways to cook them that have little impact on their nutritional values.
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- Difficulty: Easy
- Cost: Economical
- Preparation time: 15 Minutes
- Portions: 4
- Cooking methods: Stove
- Cuisine: Italian
- Energy 514.48 (Kcal)
- Carbohydrates 10.26 (g) of which sugars 3.75 (g)
- Proteins 40.87 (g)
- Fat 34.53 (g) of which saturated 9.49 (g)of which unsaturated 8.08 (g)
- Fibers 1.75 (g)
- Sodium 348.07 (mg)
Indicative values for a portion of 272 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
- 1.87 lbs mahi-mahi ((Capone) already gutted and cut into fillets)
- 4.23 oz Tropea red onions
- 1.48 cups tomato purée
- 5 tablespoons extra virgin olive oil
- 8 cherry tomatoes
- to taste salt
- to taste chili pepper
Tools
- Large non-stick pan
- Mandoline
Preparation
To prepare the mahi-mahi or dorado stew with tomato, finely slice an onion with the mandoline.
Then place it in a large non-stick pan and sauté for a few minutes over high heat with 5 tablespoons of extra virgin olive oil.
Then add a little water and cover with a lid, allowing the onion to stew for about 5 minutes over low heat.
Then raise the heat and add the purée, cherry tomatoes (deseeded and chopped), a glass of water, and a piece of fresh red chili (or half a teaspoon of ground hot red chili). Bring to a boil.
Salt and cook over low heat for about 10 minutes.
Correct any acidity of the sauce with half a tablespoon of sugar or a little more.
Meanwhile, wash the fish fillets under running water.
After the indicated time, if the sauce appears to be a bit dry, add enough water to cook the fish, but do not overdo it.
When it returns to a boil, immerse the drained fillets, arranging them neatly.
I recommend adding to the pot any parts of the fish you might not consume (e.g., the head). These will add even more flavor to your sauce, and if you wish, you can remove them at the end.
Cook gently for about 15 minutes, covering partially with a lid and turning gently halfway through cooking.
The mahi-mahi or dorado stew with tomato is now ready.
Serve hot, with the accompanying sauce and, if desired, add a drizzle of raw oil.
Storage
It is advisable to consume the fish as soon as it is cooked. In any case, it can be stored in the fridge, well sealed, for up to one day.
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