• Before you start, be sure to download your FREE guide to cooking flawless fish.

SWEAT THE VEG:

• Heat a 9-10" skillet over medium-low heat and swirl 3 tablespoons olive oil over the bottom of the pan. Add 5-6 green scallions, 5 cloves garlic and 3 shallots and cook, stirring occasionally, until vegetables are soft and translucent, about 10-15 minutes. (Don't crank up the heat - you don't want these vegetables to brown).
• Stir in 8 ounces good quality tomato sauce, ¼-½ teaspoon red pepper flakes, 2 bay leaves, ¾ teaspoon kosher salt, 2-3 grinds of black pepper and ½ cup water. Stir to combine and continue cooking, uncovered, until sauce has thickened somewhat, about 10 minutes.

POACH THE FISH:

• Stir in the remaining ¼ cup water and nestle 1 pound mahi mahi fillets in the poaching liquid. Put the lid on securely and poach the fish on low to medium-low heat for about 8 minutes.
• Using tongs or a spatula, flip the fish over and continue to poach for an additional 7-8 minutes. Remove from heat. Squeeze juice of half a lemon over the fish and chopped parsley for garnish.
• Serve on top of 2 cups cooked long grain white rice.