Healthy Mahi Mahi and Rice Recipe
created by
Martin W. 09/21/2024
"First time I have made Mahi Mahi fillets"
"Great job Martin! Its fantastic to see you hitting your weekly target and trying out new recipes like the Mahi Mahi fillets. Its these kinds of creative approaches to healthy eating that can make the journey enjoyable and sustainable. I hope you continue finding joy in exploring new healthy dishes."
See commentsIngredients
- 4 Mahi Mahi fillets (about 6 oz each)
- 2 cups green beans, trimmed
- 1 cup brown rice
- 2 tablespoons olive oil
- 2 cloves garlic, minced
- 1 lemon, juiced
- Salt and pepper to taste
- 1 teaspoon paprika (optional)
Instructions
- Cook the brown rice according to package instructions (about 20 minutes).
- While the rice is cooking, heat 1 tablespoon of olive oil in a large skillet over medium heat.
- Add the green beans and sauté for about 5 minutes until tender-crisp.
- Add minced garlic and cook for another minute until fragrant.
- Push the green beans to the side of the skillet and add the remaining olive oil.
- Season the Mahi Mahi fillets with salt, pepper, and paprika, then place them in the skillet.
- Cook the fillets for about 4-5 minutes on each side, or until they are cooked through and flaky.
- Drizzle lemon juice over the fish and vegetables before serving.
- Serve the Mahi Mahi and green beans over a bed of brown rice.
Nutrition Facts
| Nutrition Facts (per serving) | |
|---|---|
| Calories | 350 kcal |
| Protein | 30g |
| Carbohydrates | 40g |
| Fiber | 5g |
| Sugar | 2g |
| Added Sugar | 0g |
| Fat | 10g |
| Saturated Fat | 1.5g |
Health Benefits
Mahi Mahi is a lean source of protein, rich in omega-3 fatty acids, which are beneficial for heart health. Green beans provide fiber, which aids digestion and helps keep you full. This dish fits well into Mediterranean and low-carb diets, making it a versatile option for various eating plans. Always consult a healthcare professional if you have specific dietary concerns.
Serving Suggestions
- Pair with a side salad of mixed greens and a light vinaigrette.
- Serve with a glass of sparkling water with lemon for a refreshing drink.
- Garnish with fresh herbs like parsley or cilantro for added flavor.
Recipe Variations and Adjustments
salmon and rice recipe
Substitute Mahi Mahi with salmon fillets, keeping the cooking method the same for a rich, flavorful alternative.
FAQs About This Recipe
Can I use frozen Mahi Mahi fillets?
Yes, just ensure they are fully thawed before cooking for even cooking.
What can I use instead of brown rice?
Quinoa or cauliflower rice are great alternatives for a lower-carb option.
How do I know when the Mahi Mahi is cooked?
The fish should be opaque and flake easily with a fork when fully cooked.
Can I prepare this dish in advance?
Yes, you can cook the fish and vegetables ahead of time and reheat them when ready to serve.
Is this recipe suitable for meal prep?
Absolutely! It stores well in the refrigerator for up to 3 days.
Allergy & Diet Restrictions
Why We Love This Recipe
We love this Healthy Mahi Mahi and Rice Recipe for its perfect balance of lean protein and fiber-rich vegetables, making it an ideal choice for weight loss. Not only is it easy to prepare, but it also delivers a satisfying meal that keeps you energized throughout the day. Whether you're at home or on the go, this dish is versatile enough to fit into your busy lifestyle. Plus, the delicious flavors make healthy eating feel like a treat, ensuring you enjoy every bite while staying on track with your goals.
Recipe created by Fitmate Coach; inspired by Martin W.. It ensures the ideal combination of ingredients to support weight loss and healthy living.
Comments (2)
"First time I have made Mahi Mahi fillets"
"Great job Martin! Its fantastic to see you hitting your weekly target and trying out new recipes like the Mahi Mahi fillets. Its these kinds of creative approaches to healthy eating that can make the journey enjoyable and sustainable. I hope you continue finding joy in exploring new healthy dishes."