Everyone can benefit from eating whole grains and lean protein. For variety, instead of your standby chicken and brown rice dinner, try this tasty whole-grain couscous and mahi-mahi recipe.
Ingredients
- 1 1/2 cups dry Great Northern beans, picked over, rinsed and drained
- 6 oz red pearl onions
- 2 tbsp olive oil
- 2 tbsp minced garlic
- 6 oz fresh fennel, julienned
- 6 oz carrots, julienned
- 1 1/2 cups sherry vinegar
- 12 cups low-sodium vegetable broth
- 6 mahi-mahi steaks, 4 oz each
- 3 cups cooked whole-wheat couscous in vegetable broth
Preparation
Soak beans in water overnight in refrigerator. Drain and discard excess liquid.
Prepare a large bowl of ice water, then bring a pan of hot water to a boil. Blanch the onions by submerging in boiling water for about 30 seconds, then using a slotted spoon to transfer them to the ice water. Drain well. Peel.
In a sauté pan, heat oil. Add garlic, fennel, and carrots. Sauté. Deglaze by adding vinegar and using a spatula to loosen any particles stuck to the pan, releasing them into the vinegar.
Add beans, onions, and broth. Simmer until beans are tender, about 2 hours. Strain and save liquid, reserving vegetables separately. Transfer liquid and half the vegetable mixture to a food processor or blender. Process until pureed.
Sear each mahi-mahi steak in a small pan. Add pureed mixture to cover 3/4 of the steak. Simmer for 10 minutes.
Place 1/2 cup couscous on serving plate. Top with 1 mahi-mahi steak and 1 ounce braising liquid. Garnish with 1/2 cup reserved vegetables.
Serves 6
