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
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.
This looks so fresh and delicious! I love the pomegranate seeds on top.ReplyDelete
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.ReplyDelete
By the way, it is nice getting a Hawaiian twist on various foods; that’s what makes blogging so fascinating. Many thanks…
What a great combination!ReplyDelete
Another delicious looking dish. I haven't eaten Mahi in a loooong time.ReplyDelete
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.ReplyDelete
I love clean eating mag. The beans and pomegranate seeds sound yummy.ReplyDelete
I like the idea of the fish on top, but I'll bet the beans would be great by themselves.ReplyDelete
those gadgets sure look fun!ReplyDelete
We don't get Mahi Mahi in Greece but it looks delicious and love the presentation with the pomegranate seeds.ReplyDelete
This does look wonderful. The garnish is perfect.ReplyDelete
This sounds awesome! Love the color, too...I have some Poms I need to use, I'll have to do a combo like this! :DReplyDelete
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.ReplyDelete
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!ReplyDelete
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.ReplyDelete
Aloha to you too!!ReplyDelete
Thanks for commenting on my foodblog so that I could discover yours!! You have a cool foodblog!!
This dish is no exception!! What a feast for the eyes!!
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.ReplyDelete
This looks so fresh! I must keep it in mind for next time I am looking for some inspiration for fish.ReplyDelete
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.ReplyDelete