Monday, November 17, 2014

Opah (Moonfish) with Tomatoes and Parmesan

Opah, also known as moonfish, is the newest darling at your fishmonger. While I have ordered opah in restaurants before, this was the first time I have seen it at the fish counter and so it was also my first time cooking it. I searched on the internet, wanting to learn more about the fish and find a healthy way to cook it. Opah has a texture similar to tuna, but the high fish oil content gives it a taste closer to salmon. The texture and taste make for a tasty combination. I based this recipe on one I found on The tomatoes, garlic, and Parmesan work together to make a dish with a subtle Mediterranean flare. Serve this with a green vegetable or salad and quinoa or rice.


1 tsp. extra virgin olive oil
1 lb opah fillet, cut into 4 oz portions
several grinds of freshly ground pepper
1 tsp. butter
1 tsp. extra virgin olive oil
1 clove garlic, minced
2 cups halved grape tomatoes
1 shallot, minced
juice of 1/2 lemon (2 Tbs. lemon juice)
2 Tbs. white wine
1 Tbs. chopped Italian flat leaf parsley
           (or 1 tsp. dried parsley flakes)
4 tsp. grated Parmesan cheese

Directions: Heat olive oil in a non stick pan. Season each side of the fillets with pepper. Add the opah fillets to the pan and cook several minutes per side, until seared on all sides, approximately 5 to 8 minutes total, depending on the thickness of the fillets. Remove the fish from the pan and  cover with foil. Add the butter, along with the second teaspoon of olive oil, to the pan. Add the garlic and cook, uncovered for about 1 minute, until the garlic begins to soften. Add the grape tomatoes and shallot, along with the lemon juice and white wine. Cook for about 5 minutes, until the liquids reduce to about half. Add the flat leaf parsley. Serve the opah by placing one fillet on each plate, then topping each serving with 1 tsp of the grated Parmesan.

Serves 4

Stealthy Cooking Tip: Opah is rich in fish oils, making it a good source of Omega-3s. Unless you buy sushi grade fish, sear along each side of the fish that has a cut edge. In my opinion, it tastes best when seared, and not cooked through. However, let your own taste buds be your guide.

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