Pan-Seared Mahi Mahi

Tender mahi mahi fillets seared with garlic and olive oil, served alongside a sweet corn and black bean salad with fluffy white rice.

• Prep: 10 min
• Cook: 15 min
• Total: 25 min
• Servings: 5
• Cuisine: American
• Difficulty: Easy

Dietary

• Gluten-Free
• High-Protein
• Low-Cholesterol
• Dairy-Free
• Nut-Free
• Soy-Free
• Egg-Free
• Pescatarian
• High-Fiber
• Low-Fat
• Low-Sodium
• Low-Sugar
• Low-Saturated-Fat
• Low-Calorie

Tags

• sauté
• quick
• healthy
• fresh
• tangy

Ingredients

• 1.5 pound mahi mahi fillets (boneless, skinless, thawed)
• 2 tablespoon olive oil (extra virgin)
• 3 clove garlic (minced)
• 1 can black beans (rinsed and drained)
• 1 cup sweet corn (thawed)
• 1 red bell pepper (diced)
• 2 tablespoon lime juice (fresh)
• 0.25 cup fresh cilantro (chopped)
• 1 cup long grain white rice (uncooked)
• 2 cup water
• 1 teaspoon salt
• 0.5 teaspoon black pepper

Instructions

1. Combine long grain white rice, 2 cups water, and 1/2 tsp salt in a saucepan; bring to a boil, cover, reduce heat to low, and cook for 15 minutes.
2. In a medium bowl, toss black beans, sweet corn, diced red bell pepper, lime juice, fresh cilantro, and 1/4 tsp salt.
3. Season mahi mahi fillets with 1/4 tsp salt and 1/2 tsp black pepper.
4. Heat 2 tbsp olive oil in a large skillet over medium-high heat for 2 minutes. Add minced garlic and mahi mahi fillets, searing for 3 to 4 minutes per side until golden and cooked through.
5. Serve seared mahi mahi alongside the black bean corn salad and warm white rice.

Notes

Ensure mahi mahi is fully thawed and patted dry before searing for the best golden crust.

Nutrition (per serving)

• Calories: 430
• Protein: 34 g
• Carbohydrates: 52 g
• Fat: 7 g
• Fiber: 8 g
• Sodium: 480 mg
• Saturated Fat: 1 g
• Sugar: 4 g
• Cholesterol: 62 mg