3. Grilled Mahi-Mahi with Salsa Verde
Mahi-Mahi is another protein-rich fish you can cook in less than 30 minutes, and because it’s high in protein and lower in fat, it makes for a great weight-loss dinner item. You can pair it with some sautéed vegetables or your choice of a salad.
Confusingly enough, both Mexicans and Italians have their own salsa verde, and both are ridiculously good condiments that can be used in a staggering number of dishes. This, the Italian version, is based on parsley, anchovies, capers, and lemon juice, a bright herbal punch that pairs especially well with the smoke and char of a grill.
Like Mexico’s version, this is equally good on meat as it is on fish. It’s no slouch on vegetables either, so make a big batch and keep it in the fridge for instant flavor upgrades.
NUTRITION: 280 calories, 15 g fat (2.5 g saturated), 390 mg sodium
SERVES 4
YOU’LL NEED
3⁄4 cup chopped fresh parsley
1⁄4 cup chopped fresh mint (optional)
Juice of 1 lemon
1⁄4 cup olive oil, plus more for grilling
2–3 anchovy fillets, minced
2 Tbsp capers, rinsed and chopped
2 cloves garlic, finely minced
Pinch of red pepper flakes
Salt and black pepper to taste
4 mahi-mahi fillets, or other firm white fish like halibut, sea bass, or swordfish (about 6 oz each)
HOW TO MAKE IT
- Preheat a grill. Make sure the grate is cleaned and oiled.
- Combine the parsley, mint if using, lemon juice, olive oil, anchovies, capers, garlic, and pepper flakes in a mixing bowl.
- Season with black pepper.
- Set the salsa verde aside.
- Rub the fish with a thin layer of oil, then season all over with salt and pepper.
- Place the fillets on the grill skin side down and grill for 5 minutes, until the skin is lightly charred and crisp and pulls away freely (if you mess with the fish before it’s ready to flip, it’s likely to stick).
- Flip and cook on the other side for 2 to 3 minutes longer, until the fish flakes with gentle pressure from your fingertip.
- Serve the fillets with the salsa verde spooned over the top.
Eat This Tip
How to Get Crispy Fish Skin
Too often we peel off the skin from fish fillets and toss it, discarding one of the healthiest and tastiest parts of the fish. When properly cooked, skin provides a crisp textural counterpoint to the fish’s soft flesh.
Whether cooking skin-on fillets on a grill or in a hot pan, start skin side down and cook for nearly 75 percent of the time on that side, then flip and finish on the flesh side.
Not all fish have skin made to be crisped. While the skin of salmon, sea bass, and mahi-mahi are great eats, halibut, tilapia, and swordfish skin should be discarded, either before or after cooking.
4. Scallops with Chimichurri
Scallops are not only full of flavor and nutrients, but they’re extremely easy to cook. Just a few minutes on each side in the skillet, and you’ll have perfectly cooked scallops in no time.
Chimichurri is an herb-based sauce from Argentina used to adorn and enhance a variety of different dishes, grilled meats, and fish above all. After some careful reflection, we’ve decided that chimi is pretty much the world’s greatest condiment, turning bad food good and making good food great. Once you make it, you’ll have a hard time not painting it on everything you come across: sandwiches, grilled vegetables, eggs.
It’s probably worth your time to double the recipe and have a bit stashed in the fridge for when cravings strike, which will be often after you make this dish. In this meal, you get to pour your chimichurri on scallops (and just so you know, we think scallops are the most underrated of all seafood). They’re incredibly lean, but with a sweet, meaty taste that makes them feel indulgent. Plus, they cook effortlessly in about 5 minutes.
NUTRITION: 200 calories, 11 g fat (1.5 g saturated), 480 mg sodium
SERVES 4
YOU’LL NEED
1⁄2 cup water with salt
2 Tbsp red wine vinegar
1 cup fresh parsley, chopped
2 cloves garlic, minced
Pinch red pepper flakes
3 Tbsp olive oil
1 lb large sea scallops
Black pepper to taste
HOW TO MAKE IT
- Combine the water and 1⁄2 teaspoon salt in a bowl and microwave for 30 seconds. Stir so the salt thoroughly dissolves, then mix in the vinegar, parsley, garlic, and pepper flakes.
- Slowly drizzle in 2 tablespoons of the olive oil, whisking to incorporate. You can use the chimichurri now, but it’s best to let the flavors marry for 20 minutes or more; it will keep covered in the fridge for 3 days.
- Heat the remaining 1 tablespoon oil in a large skillet over medium-high heat. Thoroughly dry the scallops with paper towels, then season on both sides with salt and pepper.
- When the oil is hot, add the scallops and cook for 2 to 3 minutes on the first side, without disturbing them, until a deep brown crust has developed. Flip and cook for 1 to 2 minutes longer, until firm but yielding to the touch. Serve drizzled with the chimichurri.