WAHOO/ONO****Pan-Seared Ono with Black Bean Salad

By Unblond1

16/04/16 - Good for both. The fish is very mild and a lot like Mahi so I'm sure you could interchange it for any Mahi recipe

Ingredients

• Salad (4-6 servings):
• 1 15 oz. can black beans, drained and rinsed
• 1/4 cup finely diced red onion
• 2 green onions, minced
• 3 mini sweet bell peppers, finely diced
• 8 - 10 mixed colour cherry tomatoes, halved
• 1/2 cup frozen corn, thawed
• 1 jalapeno, minced
• 1 medium avocado, diced
• grated zest and juice of one or two limes, depending on juiciness
• 2 tablespoons chopped fresh cilantro
• 2 tablespoons extra virgin olive oil
• 2 teaspoons red wine vinegar
• 1-2 garlic cloves, minced
• 1 teaspoon each cumin and mild chili powder
• salt and fresh cracked pepper
• Fish (2 servings):
• 1 filet of wahoo/ono
• Olive oil
• Kosher salt
• Fresh cracked pepper
• chili powder or piri-piri blackening spice, to taste
• Garnish:
• 1 cup baby spinach or spring mix (didn't bother with this)
• wedges of lime or lemon, Optional
• handful of scoops or tortilla chips, to serve
• drizzle of chipotle lime crema, to serve

Details

Servings 2

Preparation

Step 1

Salad:
Combine everything in a medium bowl and gently stir together so the beans don’t break up. Just before serving, stir in avocado and adjust seasoning, if required.

Fish:
Add a light drizzle of olive oil to both sides of the fish filets and season with salt, pepper and chili powder or Piri Pire spice blend. Heat a skillet over medium high heat with about 1 teaspoon olive oil. When the oil is hot, lay the fish in the skillet and cover with a lid or splatter screen.

Cook without touching or moving the filets for 4 minutes, turn filet over and cook for another 4 minutes. Remove to a plate and let rest for a couple of minutes.

Assemble:
Place the optional greens on the bottom of a plate or bowl, and top with a scoop of the salad then flake the fish into bite-sized chunks and divide between the two plates. Drizzle the crema over and serve with a few scoops on the side

Nutrition Facts - Fish with salad, 2 Servings

Amount Per Serving
Calories 401.0
Total Fat 17.4 g
Saturated Fat 2.1 g
Polyunsaturated Fat 2.1 g
Monounsaturated Fat 10.1 g
Cholesterol 58.0 mg
Sodium 197.8 mg
Potassium 699.3 mg
Total Carbohydrate 31.2 g
Dietary Fiber 10.1 g
Sugars 2.8 g
Protein 30.5 g

Nutrition Facts - Salad Only - 4 Servings

Amount Per Serving
Calories 287.0
Total Fat 15.2 g
Saturated Fat 2.1 g
Polyunsaturated Fat 2.1 g
Monounsaturated Fat 10.1 g
Cholesterol 0.0 mg
Sodium 24.8 mg
Potassium 699.3 mg
Total Carbohydrate 31.2 g
Dietary Fiber 10.1 g
Sugars 2.8 g
Protein 8.5 g