The pasta with dolphinfish or mahi-mahi sauce is a very tasty seafood dish.
The dolphinfish or mahi-mahi is also known as September fish because the autumn months are the best time for fishing it.
It is an economical fish with lean and digestible meat, much appreciated when stewed.
I bought the gutted dolphinfish; if possible, ask for it to be filleted and deboned as well.
I cooked my stewed dolphinfish with tomato.
I took it out of the cooking sauce, filleted and deboned it, then added it back to the sauce, preparing a kind of dolphinfish or mahi-mahi ragù.
The pasta with dolphinfish or mahi-mahi sauce is a unique dish as it concentrates the characteristics that distinguish a balanced meal in a single serving.
Dolphinfish or mahi-mahi
Etimologically, the term caponata derives from mahi-mahi, which was served at Sicilian aristocracy lunches with sweet and sour sauce.
Lower classes, not being able to afford the fish, replaced the mahi-mahi with eggplant and mixed vegetables.
Hence the famous vegetable caponata.
Source: The diamond in the dish by Anna Martano.
- Difficulty: Easy
- Cost: Economical
- Preparation time: 10 Minutes
- Portions: 2People
- Cooking methods: Stove
- Cuisine: Italian
Ingredients
- 160 g whole grain square spaghetti
- dolphinfish (or mahi-mahi)
- as needed celery
- green olives in brine (pitted)
- as needed capers in salt
- 1 pinch garlic powder
- 1 cup tomato sauce (homemade)
- 1 pinch salt
- 1 pinch mixed peppercorns (with grinder)
- as needed parsley (chopped)
- 1 drizzle extra virgin olive oil (raw)
Suggested Tools
- 1 Pan with lid
Preparation
I bought the gutted dolphinfish; if possible, ask for it to be filleted and deboned as well.
Rinse the dolphinfish under running water, let it drain, and pat the residual water with kitchen paper towels.
Take the dolphinfish out of the fridge at least half an hour before cooking it.
Clean and thoroughly wash the vegetables:
• celery.
Cut the celery stalks into small pieces.Drain and rinse the olives.
Rinse and squeeze a handful of capers and chop them finely with a knife.Pour into a pan:
• the garlic powder;
• the celery;
and heat.Drizzle with:
• the tomato sauce and water as needed to rinse the sauce container.Place the dolphinfish fillets in the pan and let them simmer with a lid on low heat for 2 minutes, then gently turn them and continue for another 2 minutes.
Season with:
• a pinch of salt;
• a pinch of pepper;
• capers;
• olives;
and let them simmer with a lid on low heat for another 2 minutes.
If you haven’t used already filleted and deboned dolphinfish, gently remove the fillets and place them on a plate to fillet and debone them, then flake the fillets to the desired size.
If, however, you used already filleted and deboned dolphinfish, flake the fillets to the desired size.Add the flaked fillets to the sauce and mix.
Cook the pasta, rinse it under running water, and drain it.
Meanwhile, heat the dolphinfish or mahi-mahi ragù.Pour the pasta into the pan with the dolphinfish or mahi-mahi ragù and mix.
Off the heat, add the parsley and a drizzle of oil.Plate it.
Grind a bit more pepper.Your pasta with dolphinfish or mahi-mahi sauce is ready.
Enjoy your meal!
If you are preparing for children, be particularly careful.
Use frozen fish fillets [for example cod or hake], safe without bones.For example:
• light and quick cod ragù.
Notes
Hyperglycemia, prediabetes, and diabetes.
Here you find dedicated recipes.
Remember:
• start the meal with a generous portion of vegetables [raw or cooked];
• a balanced meal should contain all the nutrients: carbohydrates, proteins, fats & fiber;
• always prepare it respecting the proportions and combinations of food indicated in your diet plan.
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