Mahi-Mahi Veggie Wrap

To follow up the amazingly delicious tartar sauce I made last night, I’d like to show you my favorite way of enjoying it!

For some reason, I’ve always hated tartar sauce for its not so stellar nutritional properties and the mystery of the ingredients in the bottled version. After creating a homemade, recipe, however, I’ve learned to add just the right amount of flavor and use simple, real ingredients.  Mayonnaise may not be your thighs’ best friend, but the roundedness it brings to this sandwich will stave off  the potential, all-too-familiar  midnight jaunt to the candy cabinet.

This sandwich, my friends, is the definition of foodgasm. I lightly season defrosted mahi-mahi from last week, cut it up and toss the pieces in spelt flour.  Later, the cooked mahi-mahi is complemented with a delicious array of fresh and cooked vegetables.  The textures are bangin’, and the tartar sauce brings it all together.

The great thing is you can replace the mahi-mahi with your favorite fish and add whatever left-over raw and cooked vegetables you have on hand.  It won’t taste like a left-over meal though.

It glows.

Mahi-Mahi and Vegetable Wrap


For the vegetable filling:

– 1/2 tbsp butter
– 1 white onion, chopped
– 1/2 red pepper, julienned
– 1/2 green pepper, julienned
– 1 scallion, diced
– 1 cup diced cabbage
– 1 clove garlic, diced
– Salt & pepper to taste

For the mahi-mahi filling:

– 1 tbsp butter or extra virgin olive oil
– 10 oz mahi-mahi
– 1/4 tsp each salt & pepper
– 1/4 tsp paprika
– 1 tbsp spelt flour

For assembly:

– 1 tbsp GK Tartar Sauce for each wrap
– 2-3 romaine lettuce leaves for each wrap
– 2-3 slices tomato for each wrap


First cut, slice, dice and chop all the vegetables.

Toss into a pan with 1/2 tbsp of butter.

Add salt & pepper and cook until soft and translucent at medium heat.

While that sizzles away, cut about 3 servings (10 oz) of mahi-mahi into 2-inch thick and 4-inch long strips, seasoning them with salt, pepper, paprika and a flurry of spelt flour.

Like so:

In the same bowl you cooked the (now finished) veggies, add a tbsp of olive oil or butter and  cook the fish until tender on medium-high heat.  The technique here to cook them fast–the spelt flour will hold the moisture in the fish and keep it tender.  Cooking will take about 5 minutes. About 3 minutes in, cut one strip in half to see if it is ready!

When they are finished cooking through, add the previously cooked vegetables to the mix.

Toss together and set aside to compile the sandwich.

Assemble the whole grain, whole wheat or whatever type tortillas you like best, and begin the layering process.

First, with the oh-so-scrumptuous tartar sauce

Romaine lettuce leaves and tomato.

And last, but certainly not least, come the cooked mahi-mahi strips w/cooked veggies.

Wrap and take a good look at that money shot:

YUM. It’ll get a little messy as you eat–what fantastic sandwich doesn’t? I had my lovebird double check…

The wrap is out of this world. SO juicy, SO filling and SO healthy.  You can’t lose. Just take a bite…


Thai Mahi-Mahi

I adore fish, and I try to cook a new recipe once a week that involves it. I usually roll with tilapia since it’s so neutral, light and versatile, but tonight I wanted something heartier. I also had some coconut milk leftover from the carrot ice-cream I made a few days ago, so I decided to channel tropical vibes and make a Mahi-Mahi with a light coconut sauce.

This dish is so easy to put together–it must have taken me less than 20 minutes. Mahi-Mahi cooks quickly, and it pairs well with the sweet flavors of the coconut milk, red pepper and onion. Sweet and spicy is a marriage made in heaven, so just before the fish finishes cooking I dollop each piece with a hint of chili sauce.

Thai Mahi-Mahi


– 2 fillets of Mahi-Mahi (12 oz.)
– Paprika
– Salt & pepper
– 1 tbsp extra virgin olive oil
– 1/4 red pepper, julienned
– 1/4 white onion, julienned
– 1/2 hot green pepper, diced
– Salt & pepper
– 1/4 cup coconut milk (I used “lite”)
– 1 tsp chili sauce
– 1 cup cooked rice (I used brown, but white rice works even better)


Cut the Mahi-Mahi into 2 inch squares, and season with paprika, salt and pepper.

Set aside the Mahi-Mahi to prepare the sauce in which it will eventually cook. One pan for the entire dish 🙂

While a pan begins to heat up., slice 1/4 onion and 1/4 red pepper and toss into pan with olive oil.

Next dice the hot green pepper, but make sure to remove the seeds first!

Salt and Peppa…

Let the veggies cook until they are semi-soft but not translucent or over-cooked. When they cook just enough, it’s time for the coconut milk. Add 1/4-1/2 cup.

Let it sizzle for a hot second.

Now the finale. Evenly distribute the Mahi-Mahi in the pan.

Top each Mahi-Mahi with chili sauce.

Cover the pan to let the Mahi-Mahi cook/steam through.

About 3-5 minutes later (note: it cooks quickly so keep an eye out!)…

It will melt in your mouth. The hearty comfort of the Mahi-Mahi combined with the sweet decadence of the coconut milk and the earthiness of the vegetables makes this dish a satisfying dinner.  Serve it over warm rice.

You can replace the Mahi-Mahi in this dish with calamari, shrimp, and other fillets that aren’t too delicate.  You can also add all sorts of other veggies–cauliflower, pea shoots, broccoli, etc.

Be creative. Guten Apetit!