Mahi Mahi, Prawns & Vegetables | How to cook in One Pan

Mahi Mahi, Prawns & Vegetables | How to cook in One Pan

This is an easy method to cook fish, shrimps and vegetables in one pan. It is loaded with flavor and the shrimps comes out tender while the fish is perfectly moist and flaky.

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Course: Al La Carte, Dinner, Lunch

Cuisine: American, Healthy, Low Calorie, Low carbs, Mediterranean

Keyword: 30-Minute Recipe, Baked Fish, baked shrimps, Best fish seasoning, How long to bake fish, How to cook Mahi Mahi Fish, One Pan reccipes

Prep Time: 10

Cook Time: 20

Total Time: 30

Servings: People

Calories: 446kcal

Author: Yasmin Jackson

Equipment

1 6 quart deep saute pan I use All Clad

Ingredients

For the Fish

1 pound Mahi Mahi Fish skinless and cut into 4 portions that is no more than 1/2 inch thick.
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper

For the Prawns

1 pound prawns or jumbo shrimps cleaned and devained
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper

For the Vegetables

1/4 cup extra virgin olive oil
1 medium yellow or white onion peeled and sliced
3 cloves garlic sliced
1 tablespoon fresh thyme leaves
1 tablespoons fresh oregano leaves chopped roughly
2 teaspoon fresh rosemary sprigs (discard tough stems. Roughly chop sprigs
1/2 teaspoon ground coriander
1/2 teaspoon ground cumin
1/2 teaspoon paprika I used Mediterranean Sweet Paprika
1/2 teaspoon red pepper flakes (Optional)
2 medium carrots peeled and cut into strips (julienned)
1 orange bell pepper cut into strips (julienned)
2 pints cherry or grape tomatoes` cut into halves
salt and freshly ground black pepper to taste
1/2 cup white wine
1/4 cup freshly squeezed lemon or lime juice
1 small cinnamon stick
1/2 cup Kalamata olives pitted and sliced

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Instructions

Preheat Oven 400F degrees /204C

Season the Mahi Mahi with salt and freshly ground black pepper
1 pound Mahi Mahi Fish, 1/2 teaspoon kosher salt, 1/4 teaspoon freshly ground black pepper
Season the Prawns/Shrimps with salt and freshly ground black pepper
1 pound prawns or jumbo shrimps, 1/2 teaspoon kosher salt, 1/4 teaspoon freshly ground black pepper
In a large oven proof saute pan, heat the olive oil over medium heat.
1/4 cup extra virgin olive oil
Saute the onions, 1 to 2 minutes until it becomes fragrant
1 medium yellow or white onion
Add the garlic, thyme, oregano and rosemary. Stir and cook 30 to 60 seconds
3 cloves garlic, 1 tablespoon fresh thyme leaves, 1 tablespoons fresh oregano leaves, 2 teaspoon fresh rosemary
Add in cumin, coriander , paprika and red pepper flakes. Stir and cook 30 seconds.
1/2 teaspoon ground coriander, 1/2 teaspoon ground cumin, 1/2 teaspoon paprika, 1/2 teaspoon red pepper flakes
Add in carrots and bell peppers. Season with salt and freshly ground black pepper to taste. Cook 2 -3 minutes.
2 medium carrots, 1 orange bell pepper, salt and freshly ground black pepper to taste
Add the tomatoes and season with salt if needed. Cook 2 minutes.
2 pints cherry or grape tomatoes`
Add in the white wine. Stir and cook about 2 minutes to reduce.
1/2 cup white wine
Add in the cinnamon stick. Add the fish and shrimps in single layer, tucking into the sauce.
1 pound Mahi Mahi Fish, 1 small cinnamon stick, 1 pound prawns or jumbo shrimps
Pour the lemon juice all over the fish and shrimps.
1/4 cup freshly
Sprinkle in the olives.
1/2 cup Kalamata olives
Place the pan uncovered in the preheated oven. Bake until fish reaches 141F to 145F. About 8-10 minutes.
Garnish with fresh herbs if desired. Serve and enjoy.

Notes

Substitutions:

Instead of Mahi Mahi, you can use halibut or Chilean Sea Bass or even cod. You want to make sure you cut them down to the 1/2 inch thick or the thickness of the shrimps.

Nutrition