Seared Mahi-Mahi with Saffron Risotto and Mango Sauce

Gluten Free
Health score
36%
Seared Mahi-Mahi with Saffron Risotto and Mango Sauce
75 min.
6
588kcal

Suggestions

Ingredients

  • cup arborio rice 
  • servings pepper black freshly ground
  • 0.3 cup canola oil 
  • cups chicken stock see 
  • teaspoon ginger fresh chopped
  • clove garlic quartered
  •  lime microwaved juiced (allow to cool before squeezing)
  • 36 ounce mahi-mahi fillets 
  •  mangos 
  • 0.3 cup olive oil 
  • tablespoon olive oil 
  • servings bell pepper 
  • teaspoon rice wine vinegar 
  • pinch saffron threads 
  • servings salt 
  •  scallions chopped for garnish
  • tablespoon shallots chopped
  • 1.5 teaspoons mustard stone-ground
  • tablespoons butter unsalted
  • ounce bottled water 
  • 0.5 cup white wine 
  • tablespoon well-rinsed to remove all traces of sand fresh
  • tablespoon well-rinsed to remove all traces of sand fresh

Equipment

  • frying pan
  • sauce pan
  • ladle
  • pot
  • blender

Directions

  1. Watch how to make this recipe.
  2. Peel the mango, cut into slices, and drop into the feed tube of a running blender to puree.
  3. Add the rice wine vinegar, cilantro, garlic, ginger, water, oil, mustard, and lime juice. Season with salt and pepper, to taste, and set aside.
  4. Bring chicken stock to a simmer. In a separate large saucepan on an adjacent burner, heat the olive oil and add the shallots and the rice. Lightly saute: you actually are toasting the rice. Cook until the rice becomes translucent and the shallots become soft, stirring constantly.
  5. Add the white wine to deglaze the pan. Begin slowly adding the warm stock, 1 ladle-full at a time, to the rice pan, stirring as you go. This will bring out the starch in the rice and make the mixture creamy. As the mixture absorbs the broth, ladle more into the pot. When the first ladle of stock has been absorbed into the rice, add the pinch of saffron. When all of the stock has been ladled into the rice pot, slowly simmer until the rice is soft and creamy. Stir the butter into the risotto for more flavor and creaminess. Set aside, keeping warm until needed.
  6. Heat a saute pan for the fish. Rub fish fillets with oil, salt and pepper.
  7. Place in pan, skin side facing up. Turn the fish over after 3 to 4 minutes. Cook for another 3 to 4 minutes or until done. Do not overcook the fish. It is done when the flesh springs back.
  8. Remove the fish to a utility platter.
  9. Place a mound of risotto on each plate. Top with mahi-mahi.
  10. Drizzle some mango sauce around the plate and top with chopped scallions.

Nutrition Facts

Calories588kcal
Protein26.55%
Fat43.5%
Carbs29.95%

Properties

Glycemic Index
83.96
Glycemic Load
24.75
Inflammation Score
-10
Nutrition Score
32.543912772251%

Flavonoids

Cyanidin
0.03mg
Delphinidin
0.01mg
Malvidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.75mg
Epicatechin
0.11mg
Hesperetin
4.88mg
Naringenin
0.46mg
Apigenin
0.01mg
Luteolin
0.47mg
Kaempferol
0.11mg
Myricetin
0.03mg
Quercetin
0.66mg

Nutrients percent of daily need

Calories:587.77kcal
29.39%
Fat:27.69g
42.6%
Saturated Fat:5.49g
34.28%
Carbohydrates:42.92g
14.31%
Net Carbohydrates:39.3g
14.29%
Sugar:10.39g
11.54%
Cholesterol:137.8mg
45.93%
Sodium:535.7mg
23.29%
Alcohol:2.06g
100%
Alcohol %:0.52%
100%
Protein:38.03g
76.06%
Vitamin C:112.48mg
136.34%
Selenium:70.7µg
101.01%
Vitamin B3:14.69mg
73.44%
Vitamin A:3179.33IU
63.59%
Vitamin B6:1.1mg
54.98%
Folate:145.13µg
36.28%
Phosphorus:343.16mg
34.32%
Vitamin E:4.95mg
33.01%
Potassium:1124.32mg
32.12%
Manganese:0.54mg
27.13%
Vitamin K:27.78µg
26.45%
Iron:4.27mg
23.71%
Vitamin B1:0.33mg
21.71%
Vitamin B5:2.06mg
20.64%
Magnesium:80.92mg
20.23%
Vitamin B2:0.33mg
19.15%
Vitamin B12:1.03µg
17.14%
Fiber:3.62g
14.47%
Copper:0.27mg
13.73%
Zinc:1.61mg
10.76%
Calcium:51.85mg
5.18%