CHEF JEFF — ONE BYTE AT A TIME: Cajun-Bronzed Mahi-Mahi

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If you have a choice between bronzing and blackening fish in the house, do the former says Chef Paul Prudhomme, one of America’s top chefs. He says to make blackened fish, the skillet needs to be red hot and causes a lot of smoke in the kitchen, so it’s best done outdoors.

Cajun-Bronzed Mahi-Mahi

¼ teaspoon cayenne pepper

½ teaspoon garlic powder

1 teaspoon dried oregano

1 teaspoon dried thyme

¾ pound mahi-mahi fillet

1 tablespoon olive oil

Mix cayenne pepper, garlic powder, oregano and thyme together. Spoon half of spice mixture onto one side of fish, pressing it into the flesh. Heat a skillet over high heat and add oil. When it is very hot, add mahi-mahi, seasoned side down. Spread remaining spice mixture over top of fish. Cook until underside is bronze in color.

Cook second side 3 to 4 minutes or until cooked through. The fish is ready when a knife inserted into flesh shows opaque rather than translucent meat.

Yield: Serves 2.

Approximate nutritional analysis per serving: 211 calories, 8.1 grams fat (1.4 grams saturated), 126 milligrams cholesterol, 31.7 grams protein, 1.5 grams carbohydrates, 0.6 grams fiber, 151 milligrams sodium.

Grab more food tidbits at the Chef Jeff blog at GrandForksHerald.com.

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