Wednesday, October 21, 2009

Lemon-Garlic White Beans & Mahi Mahi

No sooner had I made it home with my November/December issue of Clean Eating Magazine then I had it full of colored tape flags marking recipes to try. (15 to be exact--I just counted. 12 for food and 2 for things I want like this and this). I can always count on Clean Eating to give me light, clean, healthy recipes to help balance out the more indulgent recipes, like the ones from the numerous cookbooks I am in the process of reviewing. This recipe for Lemon-Garlic White Beans & Mahi Mahi is no exception. It is an interesting combination of flavors and textures, very quick and easy to make, and really good to boot.


Lemon-Garlic White Beans & Mahi Mahi
Clean Eating Magazine, November/December 2009
(Serves 2
Hands-on Time: 15 minutes / Total Time: 15 minutes

3 cloves garlic, minced
1 tsp extra-virgin olive oil
1 cup low-sodium canned northern white beans, drained and rinsed
1/4 cup low-sodium vegetable broth
3 Tbsp Italian flat-leaf parsley
1/8 tsp ground black pepper
Juice 2 lemons
2 6-oz wild mahi mahi filets
1/4 cup pomegranate seeds

In a large non-stick skillet over medium-high heat, saute garlic in oil for 1 minute. Turn down heat to medium and add beans. Saute for 2 minutes, stirring with a spatula to avoid beans sticking to the skillet. Then add broth, parsley and pepper and cook for 2 minutes. Next add lemon juice and mahi mahi. Cook mahi mahi on each side for 5 minutes or until no longer translucent. Place 1 mahi mahi fillet and 1/2 cup beans on each plate. Top fillet with 2 Tbsp pomegranate seeds. 

Nutrients per serving: (6 oz mahi mahi, 1/2 cup beans, 2 Tbsp pomegranate seeds). Calories: 310, Total Fat: 4.5g, Sat. Fat: 0.5g, Omega-3s: 970mg, Omega-6s: 978mg, Carbs: 28g, Fiber: 6g, Sugars: 7g, Protein: 38g, Sodium 210mg, Cholesterol: 125mg.


Notes/Results: Great! Healthy and good. I wouldn't have thought to put this combination of ingredients together but it really works well--especially with the fruity taste, bright color and crunchy texture of the pomegranate seeds. A keeper recipe that goes together in nothing flat--just open, rinse and drain a can of beans, chop a bit of parsley and then it all cooks together in one pan. The beans really help fill you up and add extra fiber, protein and other nutrients. The only change I made was cutting just a bit of the lemon juice out--I think 1 to 1 & 1/2 lemons is plenty and 2 would be just a tad too tart, (and I really love lemon). I tasted the sauce before I put the juice of the second lemon in and ended up just adding another 1/2. I was able to use some nice fresh, local mahi mahi, but I have seen some great-looking wild mahi mahi in the freezer cases lately so take a look where you live. I think this would work well with other fish/bean combinations so I plan to experiment a bit. 


17 comments:

  1. This looks so fresh and delicious! I love the pomegranate seeds on top.

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  2. Deb…. Mahi Mahi is one of my favorite fish, but I usually only have it when I go out to eat. But this recipe has such interesting ingredients, that I will try and fix it here at home.

    By the way, it is nice getting a Hawaiian twist on various foods; that’s what makes blogging so fascinating. Many thanks…

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  3. Another delicious looking dish. I haven't eaten Mahi in a loooong time.

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  4. This does look quite good, and yes, the combination isn't what I would have thought to combine. I'll have to make this one soon.

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  5. I love clean eating mag. The beans and pomegranate seeds sound yummy.

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  6. I like the idea of the fish on top, but I'll bet the beans would be great by themselves.

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  7. We don't get Mahi Mahi in Greece but it looks delicious and love the presentation with the pomegranate seeds.

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  8. This does look wonderful. The garnish is perfect.

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  9. This sounds awesome! Love the color, too...I have some Poms I need to use, I'll have to do a combo like this! :D

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  10. I'm with Natashya...I love the pomegranate seeds! It looks great! I've gotten Clean Eating a few times and have really liked their recipes, too.

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  11. I was thinking the same thing - about putting those ingredients together - it's so creative. The beans sound so flavorful - and the pomegranate seeds are so vibrant - it looks lovely!

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  12. It sounds like the pomegranate seeds top off the dish perfectly. I love the herb keeper that you linked to. That little thing is so cool looking. I wonder if it holds a complete bunch of herbs? You'll have to let us know what you think of it if you do order it.

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  13. Deb, I just made this dish, and I quite enjoyed it. I will share and link to your post in my blog sometime this week.

    Christine

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  14. This looks so fresh! I must keep it in mind for next time I am looking for some inspiration for fish.

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  15. Deb - I wanted to give you a heads up that I will be featuring this recipe on my blog soon, and I will link it to this post. Sorry for the last minute notice, it's been terribly busy here.

    Best,

    Christine

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