The stewed mahi-mahi with tomato is a very tasty fish main dish.
The mahi-mahi or capone is also called September fish because the autumn months are the best time for fishing it.
It is an economical fish with lean and digestible meat that is very appreciated when stewed.
I cooked my mahi-mahi in a pan with homemade tomato sauce and flavored it with capers and olives.
Curiosity
Etimologically, the term caponata comes from capone, which was served in Sicilian aristocracy lunches with sweet and sour sauce.
The less wealthy classes, unable to afford the fish, replaced the capone with eggplant and mixed vegetables.
Hence the famous vegetable caponata.
Source: The Diamond in the Plate by Anna Martano.
- Difficulty: Easy
- Cost: Economical
- Preparation time: 10 Minutes
- Cooking methods: Stovetop
- Cuisine: Italian
Ingredients
- mahi-mahi (or capone)
- as needed celery
- 1 pinch garlic powder
- 1.1 cup tomato sauce (homemade)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- as needed salted capers
- as needed olives (pitted)
- as needed parsley (chopped)
- 1 drizzle extra virgin olive oil (raw)
Preparation
I recommend buying the mahi-mahi from your trusted fishmonger, requesting it already gutted and, if desired, filleted and deboned.
Rinse the mahi-mahi under running water, let it drain, and pat dry the residual water with kitchen paper towels.
Take the mahi-mahi out of the fridge at least half an hour before cooking it.
Clean and wash the vegetables thoroughly:
• celery.Cut the celery stalks into chunks.
Pour into the pan:
• garlic powder;
• celery;
and heat.Drizzle with:
• tomato sauce and enough water to rinse the sauce container.Place the mahi-mahi in the pan and let it simmer covered on low heat for 2 minutes, then gently flip the fish and continue for another 2 minutes.
Season with:
• a pinch of salt;
• a pinch of pepper;
• rinsed, squeezed, and chopped capers with a knife;
• olives;
and let it simmer covered on low heat for another 2 minutes.With the heat off, add the parsley and a drizzle of oil.
Gently transfer the mahi-mahi onto a plate to fillet and debone it.
Plate.
Your stewed mahi-mahi with tomato is ready.
Enjoy your meal!
… the recipe of fish in tomato stew with other fish fillets or steaks and boneless if intended also for children [e.g., frozen cod or hake fillets].
Notes
Hyperglycemia, prediabetes and diabetes.
Here you find dedicated recipes.
Remember:
• start your meal with a generous portion of vegetables [raw or cooked];
• a balanced meal must contain all nutrients: carbohydrates, proteins, fats & fiber;
• always prepare it respecting the proportions and combinations indicated in your diet plan.
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