Sunday, September 16, 2007

Broiled Mahi with Asian Stir Fry Veggies and Soba Noodles

Try this healthy, Asian-inspired dinner, and it is guaranteed to be a delicious hit. Start with fresh Mahi Mahi fillets and fresh vegetables, add some fun soba noodles, and it is all ready in about 20 minutes.

Broiled Mahi

2-4 Small Mahi Fillets

Olive Oil
Soy Sauce
Cajun Seasoning
Garlic Powder


Preheat the broiler. Place fillets in a glass baking dish. Drizzle fillets with oil, sprinkle with soy sauce just a little bit, sprinkle on seasonings. Turn fillets over and repeat. Broil for about 5 minutes or until the fish is cooked all the way through and the top is
browned slightly. For thicker cuts, allow the fish to sit in warm oven after browning in the broiler until done all the way through. Be careful not to let it burn.

Asian Stir Fry Veggies

About 2 cups Asian Veggies, cut up

Olive Oil
Soy sauce
Sherry wine
Garlic powder

I get my stir fry veggies from Trader Joe's because they are fresh, already cut up, and has a great mix of colors: broccoli, green peppers, red peppers, onions, baby corn, sugar snap peas, edamame pods, water chestnut, bamboo shoots, mushrooms, etc. You can cut up your own as well.

Heat some oil in a big skillet or wok. Add veggies. Add 3 or 4 dashes of soy sauce and 1 splash of sherry wine. Sprinkle on seasonings to taste. Let the veggies heat up until the sauce and wine begins to sizzle. Toss veggies and cover to help the larger veggies steam. Stir fry about 10-15 minutes or until veggies are soft, but not mushy. Don't let the heat get too high.

Soba Noodles

4 servings soba noodles, organic if possible
Olive oil
Soy sauce

Cook noodles according to package directions (usually: boil water, cook noodles 5 minutes, drain). Drain the noodles and return to pot. Drizzle generously with olive oil so that they don't stick together. If they are already sticking together, return to strainer and run water over them. Toss noodles in olive oil, using a fork to get all noodles coated. Season with a couple splashes of soy sauce.


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