Politics of Seafood, and Mahi Mahi with Lime-Garlic Broccoli Slaw

Despite having been raised by a woman who cannot sit in the same room as someone consuming any type of seafood, my brother and I adore it.  Sushi--heavenly!  But we also love fillets, ceviche, mussels, chowder, crudo, shellfish, scallops...ah, sweet scallops.  Yes, we've even eaten a lobster's digestive system (but this is no longer safe to do; there are too many toxins).  

Let's face it, fish is delish!

Deciding to eat fish, however, like choosing to eat other kinds of edible proteins that were once living creatures, imports a good deal of political baggage.  If you weren't concerned about U.S. sustainable seafood before the BP disaster, you should be now.  This doesn't mean that if you love seafood, you can't enjoy it anymore.  But it's crucial to be cognizant of different sources for various types of seafood, and to make choices that support ethical and sustainable fishing practices and minimize the harmful pollution of waterways and delicate coastal ecosystems.


In stores and restaurants I notice that salmon and tuna are popular choices for many consumers.  This is likely, I think, because in recent years the media has promoted the health benefits of these specific choices, without presenting a more inclusive study of healthful seafood options.  If Oprah went on and on about sardines, for example, maybe more people would choose this superfood over salmon.  Check out Alton Brown's awesome, educational rant about sardines.

Unfortunately, salmon and tuna are among the worst choices for environmental sustainability.  Farm-raised salmon is the variety you typically find in supermarkets and should be avoided; if you must have salmon, wild-caught Alaskan salmon is the best option, but should still be consumed in moderation.  It can usually be found frozen at Trader Joe's, Whole Foods, and even Target stores, which is where I now occasionally purchase salmon fillets.


A promising mission for a seafood lover foodie is to study the Monterey Bay Aquarium's highly regarded "Best Choices" list and build some tasty dishes around favorites from that list.  Mahi Mahi that is sourced in the U.S. is one of the most delicious, more sustainable seafood choices.  It's a firm white fish that adapts well to many flavor profiles, especially simple preparations including lime and lemon, as in fish tacos (yum!)  It's also much less expensive per pound than other types of fish--I got a nice package of 3 frozen fillets for $5.61 (5.99/lb. for about 14 oz.)  

I like to serve simply prepared fish fillets with a light vegetable.  Here, pre-packaged broccoli slaw is a great time saver, full of nutrients, and high in fiber.  It's an excellent summery accompaniment to grilled, baked, or in this case, lightly pan-fried fish.

--K, inspired to make more ethical seafood choices

Mahi Mahi with Lime-Garlic Broccoli Slaw


4 mahi mahi fillets, patted dry*
1 cup of flour (any kind) in a shallow dish or pie plate
salt and fresh ground pepper
2 cloves garlic, minced
1/2 small red onion, diced (or use scallions if you prefer)
1/2 c. light sour cream
1 T. lime juice, plus extra to taste 
1 package (about 12 oz) broccoli slaw


*note: frozen mahi mahi fillets can quickly and easily be defrosted by placing the package in a large bowl of cold water.  I learned the cold water bowl trick from Alton Brown.  Never thaw fish at room temperature.


Heat a large skillet over medium heat.  While it heats, prepare fillets by dredging them in the flour and shaking off excess flour.  Sprinkle the fillets with a bit of salt and pepper.  When skillet is hot, add butter and swirl around pan.  Place fillets in skillet--do not overcrowd.  Cook about 4-6 minutes per side, depending on thickness.  Fish is done when it just flakes with a fork but should not be dried out.


While fish cookes, prepare broccoli slaw.  Place garlic, onion, sour cream, and lime juice in a large bowl and whisk together.  Add salt and pepper to taste.  You may want to adjust the dressing by adding more lime juice or more sour cream depending on how tangy you like it.  Add broccoli slaw to bowl and mix to combine well.  Adjust the seasonings to your preference.


When fillets are done, plate immediately and top with a generous scoop of broccoli slaw.  Serves 4.

By the way, leftover broccoli slaw keeps well in the fridge for a couple of days and makes excellent sandwiches and wraps for weekday lunches!