Healthy & Diabetic-Friendly Recipe: Pan-seared Mahi Mahi w/ Lemon, Garlic & Rosemary

  • health + fitness
  • June 24, 2012
  • Ashley

I’ve been wanting to use lemon zest in a recipe for awhile now and finally got my chance! The zest, coupled with the garlic and thyme gave this mahi mahi a mouth-watering flavor. There really is nothing like a flavorful piece of seared fish! Here’s what you’ll need: 3-4 mahi mahi fillets (3oz. each) 1/2 tbspn lemon zest (from 1-2 lemons) 1/2 tbspn fresh thyme salt and pepper to taste 1/2 medium sized onion 3 cloves of garlic (minced) 1/2 tbspn olive oil

PREP:

1. Zesting a lemon is actually a lot about the tools you have in your kitchen. My cheese grater is a square with different sized grates on each side, so I just used the smallest grate to zest my lemon. To zest, simply rub your lemon against the grater, careful to turn the lemon as you grate through just the yellow rind. 2. Once you have your lemon zest, combine with salt and pepper in a bowl. 3. Add thyme to the zest/salt/pepper mix. When adding the thyme you want the leaves, not the stems. To get the leaves, pinch the stems and run your pinched fingers all the way down the length of the stem to remove thyme leaves. Discard the stems & add the leaves to the mix. 4. Pat dry your fish with a paper towel. Coat the fish with the spice mix. Set aside on a plate.

COOK:

1.  Heat a pan on medium/high heat. Add olive oil. 2. Once pan is searing hot (you can test with a small piece of fish), add onions. 3. Once your onions are a golden brown, add your fish to sear. Be sure not to move the fish once you set it down in the pan. Let the fish sear for 3-4minutes (depending on thickness). 4.  Turn your fish over using a spatula. Let the fish sear for another 3-4minutes (depending on thickness). 5.  Allow fish to completely sear on the other side, then lower heat and cover your pan so that the fish can cook all the way through. Add your garlic. Let fish cook for another 3-4minutes (depending on thickness). 6. Once fish is cooked through, remove from heat and serve. My tips/thoughts/modifications: Not much to say here! On the thyme, be sure to include only the thyme leaves in the herb mix- not the stems. The stems are not fun to eat! This was great when paired with some pan roasted zucchini/squash and whole wheat cous cous (recipe to come!). Happy clean eating! CFC

ChicFitChef.com was started by Helen Ogbara, an attorney and health enthusiast, inspired by her experiences cooking diabetic-friendly meals and getting fit at home through workout DVDs. ChicFitChef offers diabetic-friendly recipes, exercise & fitness tips and personal health-awareness interviews. Visit chicfitchef.com for a fresh perspective on living a healthy lifestyle!

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