Fish is one of my favorite proteins! There are so many different types to choose from and so many ways to prepare them to eat. We are all too acquainted with the good ol’ fried and seared fish that is seen in most restaurants, but there is so much more you can do with fish. For instance, you can stuff fish with spinach, feta and crab meat, and bake or poach a filet in your favorite bubbly wine. Grilling is another terrific summertime method to change up your dinner plans.

Don’t let the unknown stop you from preparing fish at home. Fish should be easy! Fish on the grill is a terrific way to make dinner taste even better and have that wonderful summertime grill flavor. Not to mention, it’s a little healthier. It can be intimidating to grill fish because it can get very flaky and stick because it is so lean. My husband and I often use sliced lemons as a barrier between the grill grates and the fish. It works great to flavor the fish and keep it from sticking; however, you still must be careful that it doesn’t fall apart. If you do not want to worry about moving it and the fish falling apart, use a wood plank. 

We cannot forget about all the benefits of fish. They are often high in omega-3s, which help with blood pressure. They are great sources of vitamins A, B, D and E, as well as many minerals we need in our diets. The American Heart Association does recommend including fish in our diets at least two times per week as part of a healthy diet.

I included a fresh and flavorful fish taco recipe that I made for an event downtown last year. We used wood-fired pizza ovens, and they turned out great. I later made this at home on our pellet grill, and the results were still fantastic. This recipe uses mahi mahi, but you can use any white, flaky fish. The key is flaky!  Enjoy! 

Grilled Mahi Mahi

Ingredients

Fish

• 2 cedar planks
• 1.5-2 lb. mahi mahi fillets
• ¼ cup blackening seasoning

Salsa

• 2 mangos - peeled, seeded and diced
• ½ red bell pepper, seeded and chopped
• 4 green onions, chopped
• 1 tablespoon chopped fresh cilantro
• 1 jalapeno pepper, seeded and minced
• salt and pepper to taste
• ½ teaspoon garlic powder
• 1 teaspoon fresh lime juice
• 1 teaspoon lemon juice

Taco

• 12 corn tortillas
• ½ cup cotija crumbled
• 2 limes cut into wedges

Sauce

• ½ cup sour cream
• ⅓ cup mayonnaise
• ½ of a bunch of cilantro, thick stems removed
• ½ jalapeno, seeded and coarsely chopped
• 1 lime, juiced
• 1 teaspoon minced garlic

Directions

1. Soak the plank in water for at least 2 hours, but 12 hours or longer to prevent flare ups. Completely cover the filets with blackening seasoning. Refrigerate for later. 
2. In a medium bowl, combine the mangos, bell pepper, green onion, cilantro and jalapeno pepper. Season with salt, pepper, garlic powder and lime juice. Stir together. Then cover and refrigerate until ready to serve. 
3. For the sauce, add all the ingredients to the bowl of a food processor, and pulse until completely smooth. Transfer to a bowl, cover and refrigerate until ready to serve.
4. Prepare a grill for indirect heat. If using charcoal, arrange and light coals under one half of the grill. 
5. Place the fish on the planks on the grill over direct heat. Cover grill, and cook for 10 minutes. Move the plank with the fish over to indirect heat (the cooler part of the grill). Cover, and cook for 10 more minutes or until fish can be flaked with a fork. Times may vary depending on the thickness of the fish.  
6. Flake the fish into the tortilla. Top with salsa, cotija and a drizzle of sauce, and serve with a lime wedge.  

About

Lincoln Land Community College offers credit programs in Culinary Arts, Hospitality Management and Baking/Pastry, and non-credit cooking and food classes through LLCC Community Education.

Cooking or food questions? Email epicuriosity101@llcc.edu.