When you want a meal that’s as light and nutritious as it is fast and flavorful, pan-sear some fish, add a fresh, easy topping, and serve it with a side of rice or black beans—doesn’t get simpler or much more healthful than that.
This recipe will work for any kind of fish, especially a meaty variety like swordfish, tuna, or wahoo, as here. This was my first time cooking—and eating—wahoo, and I’ll be doing so again whenever it’s available in my area. It's really delicious.
Wahoo is found in tropical waters all over the world, and it’s known for its speed, making it an attractive challenge to sports fishermen. It's a member of the mackerel family, but the flavor is milder and the flesh is less oily. Its texture is dense, similar to swordfish, and stands up well in a hot skillet. In land-locked parts of the country like mine, or places far from the tropics, wahoo is sold frozen.
Both the fish and fresh tomato-avocado relish in this dish come together quickly—just give the relish about 15 minutes to develop its flavors. The fish cooks in less than 10. Add a bed of nutty basmati rice or black beans to round out this tasty, inviting dinner.
- 6 grape tomatoes, quartered lengthwise
- 1 small, slightly firm avocado, peeled, pitted, and chopped
- 2 tbsp chopped cilantro
- 1 tbsp finely chopped red onion
- 1 tsp fresh lime juice
- sea salt
- freshly ground black pepper
- olive oil, for brushing
- 2 4-1/2- to 5-oz wahoo steaks, about 1 inch thick
- cooked rice or black beans, for serving (optional)
- Combine the first 5 ingredients (through lime juice) in a bowl and season with salt and pepper. Let stand 15 minutes.
- Heat a heavy, preferably cast-iron, skillet over medium heat. Brush with olive oil.
- Season the fish with salt and pepper and sear until just cooked-through, 3-4 minutes per side, depending on thickness.
|Wahoo Beginning to Sear|
|Wahoo after Turning|
Plate the fish and spoon tomato-avocado relish on top. Serve rice or beans alongside, if desired.
|Pan-Seared Wahoo with Tomato-Avocado Relish|