For this installment of Cook Your Catch, we join Peter Miller, Mercury Pro Team member, three-time sailfish champion and Emmy-nominated host of Uncharted Waters with Peter Miller, as he prepares a delicious dish – pan-fried mahi mahi fingers, rice and broccoli.

Mahi mahi, also known as dolphinfish or dorado, is a ray-finned fish found in the Atlantic Ocean, Gulf of Mexico, Hawaii, Costa Rica and the Caribbean, and it is caught from Massachusetts to Texas.  

Mahi mahi has lean flesh that when cooked offers a mild, sweet flavor with a moderately firm texture and large, moist flakes. For this recipe, Miller scores the fish into thin strips (or fingers), pan fries them and serves the fish alongside rice and broccoli. It’s easy to prepare and satisfying.

Serves 3-4

• 1 pound of mahi mahi
• 2 cups of panko breadcrumbs
• 2 eggs
• ½ cup milk
• 1 to 2 tablespoons butter
• Salt and pepper to taste
• 2 heads broccoli
• 1 ½ cups rice

Preparation

While this dish isn’t complicated to make, there are three things cooking simultaneously, so timing is essential. The first thing to do is to put two medium-sized pans of water over medium-high heat – one for the rice and one for the broccoli. Add a pinch of salt to each pan.

Now, the instructions for cooking rice vary from brand to brand, so be sure to follow the directions on your package. And while this recipe indicates 1 ½ cups of rice, adjust according to the package.

With your water heating, rinse the rice in a fine mesh strainer, agitating the rice with your fingers as the water is running over it. This helps to remove the excess starch and prevents the rice from taking on a gummy texture.

Because you’ll be heating the water for the rice to a boil, you can now begin to prepare your fish. On a cutting board, score the mahi mahi into even strips. If you see any bloodlines, cut those off with your knife as they can create a bitter taste in cooked fish.

Next, in a bowl, crack two eggs and whisk in a ½ cup of milk. Put the panko breadcrumbs in a separate bowl. Then, add your fish to the first bowl, coating each piece in the egg/milk mixture. Transfer the coated fish to the second bowl, and coat evenly with the breadcrumbs.

Now is a good time to check the water for the rice. Once it reaches a rolling boil, add the rice and follow the directions on the package.

With your rice cooking, you can begin to cook the mahi mahi. In a skillet, add a couple pads of butter over medium to medium-high heat and add your breaded fish.

With your fish sizzling in the pan, it’s time to prepare the broccoli. Did you know that broccoli is both high in vitamin C as well as protein? In fact, 45% of the calories in broccoli are from protein.

After washing the broccoli in cold water and patting dry, use a knife to remove the florets from the stems. While Miller prefers to remove the stems entirely, there is absolutely nothing wrong with using them if you like. It’s just a matter of taste.

With your broccoli chopped, go ahead and add it to your second pan of boiling water. Keep in mind that it will only take 3-4 minutes to cook the broccoli. Once it turns a nice bright green, it’s pretty much ready. If you prefer your broccoli to be a bit softer, you can go ahead and cook for a couple more minutes. It’s entirely up to you.

With your broccoli greening up in the pan of boiling water, you’ll want to check on how the fish is doing. When the bottom half of the fish has gone from pink to white, flip it onto the other side so that both sides cook evenly. A nice golden-brown color on both sides is what you’re going after.

After flipping the fish, put the lid on, turn the heat down to low, and let the fish cook for about a minute. The steam will help cook the fish evenly, allowing the fish to stay moist inside and crispy on the outside.

At this point, there is a good chance that both your rice and broccoli will be done. If so, remove them both from the heat.

Next, after you’ve steamed the mahi mahi for a minute or so with the lid on, it’s time to pull the fish from the stove. And all there is left to do is to plate a few pieces alongside some of the rice and broccoli. Go ahead and season the rice and broccoli to taste. You can also add a little butter and any other seasonings.

Then holler, ring the dinner bell or send a group text to let your family or friends know that dinner is served!

For more information on the Uncharted Waters with Peter Miller TV series, visit UnchartedWatersTV.com. You can also follow Peter on Facebook, Instagram, YouTube and Twitter.