Seared Mahi-Mahi with Mango Sauce and Fragrant Rice

Gluten Free
Dairy Free
Health score
49%
Seared Mahi-Mahi with Mango Sauce and Fragrant Rice
50 min.
4
473kcal

Suggestions

Ingredients

  • tablespoon cilantro leaves fresh chopped
  • tablespoons cilantro leaves fresh chopped
  • teaspoon ginger fresh chopped
  • clove garlic quartered
  • 0.3 cup grapeseed oil 
  • cup jasmine rice 
  •  juice of lime juiced
  • fillet mahi-mahi 
  •  mangos 
  • teaspoon rice wine vinegar 
  • servings salt 
  • servings salt and pepper black freshly ground
  •  scallions chopped for garnish
  •  scallions green chopped
  • cups water 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • whisk
  • pot

Directions

  1. Combine the rice and water together in a large saucepan.
  2. Place the pan over medium heat and bring to a boil. Reduce the heat to low and cover the pot. Cook the rice for 20 minutes.
  3. For the sauce: Peel the mango and slice the flesh off the pit. Dice the mango flesh.
  4. In a large bowl, whisk together the vinegar, oil, and lime juice. Season with salt and pepper. Stir in the mango, cilantro, garlic, and ginger. Set aside.
  5. Heat a large, nonstick saute pan over medium-high heat.
  6. Rub the fish fillets with the oil, salt, and pepper.
  7. Place in the hot pan and sear until golden on 1 side, 3 to 4 minutes.
  8. Turn the fish over and cook until cooked through, another 3 to 4 minutes. Be careful not to overcook the fish. You'll know the fish is done when the flesh springs back.
  9. Remove the fish to a plate.
  10. When the rice is cooked, fluff it with a fork and gently stir in the cilantro and scallions. Season with salt, to taste.
  11. Place a mound of rice on each plate. Top with mahi-mahi. Spoon the mango sauce over each fillet and top with chopped scallions.
  12. Drizzle the liquid from the mango sauce around the rice.

Nutrition Facts

Calories473kcal
Protein30.41%
Fat29.61%
Carbs39.98%

Properties

Glycemic Index
105.48
Glycemic Load
26.12
Inflammation Score
-8
Nutrition Score
22.763912947282%

Flavonoids

Cyanidin
0.05mg
Delphinidin
0.01mg
Pelargonidin
0.01mg
Catechin
0.89mg
Eriodictyol
0.16mg
Hesperetin
0.67mg
Naringenin
0.03mg
Apigenin
0.01mg
Luteolin
0.01mg
Kaempferol
0.19mg
Myricetin
0.04mg
Quercetin
1.49mg

Nutrients percent of daily need

Calories:472.58kcal
23.63%
Fat:15.36g
23.63%
Saturated Fat:1.77g
11.04%
Carbohydrates:46.66g
15.55%
Net Carbohydrates:44.83g
16.3%
Sugar:7.57g
8.41%
Cholesterol:124.1mg
41.37%
Sodium:354.58mg
15.42%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:35.5g
70.99%
Selenium:69.55µg
99.35%
Vitamin B3:11.54mg
57.72%
Vitamin B6:0.84mg
41.92%
Phosphorus:310.69mg
31.07%
Manganese:0.61mg
30.54%
Vitamin E:4.53mg
30.22%
Vitamin C:23.68mg
28.71%
Vitamin K:28.21µg
26.87%
Potassium:897.26mg
25.64%
Vitamin A:1010.18IU
20.2%
Vitamin B5:1.87mg
18.73%
Magnesium:72.59mg
18.15%
Vitamin B12:1.02µg
17%
Iron:2.59mg
14.39%
Copper:0.27mg
13.27%
Folate:43.16µg
10.79%
Vitamin B2:0.17mg
10.22%
Zinc:1.41mg
9.41%
Fiber:1.83g
7.32%
Vitamin B1:0.09mg
6.08%
Calcium:59.66mg
5.97%