Name: Mahi mahi with roasted broccoli
Prep time: 15 min
Cook time: 40 min
Total time: 55 min
Yield: 1 serving
Ingredients: 6 oz mahi-mahi fillets, patted dry; 1/4 cup long-grain brown rice; 1/2 cup water; 3.5 oz broccoli florets; 3.5 oz cauliflower florets; 2 cloves garlic, minced; 1 1/2 tsp extra virgin olive oil; 3/4 tsp salt; 1/2 tsp black pepper; 2 tsp lemon juice

Nutrition

Per serving

442 calories

Protein: 40g; 36% of calories
Carbs: 49g; 44% of calories
Fat: 10g; 20% of calories

Instructions

Prep 15 min · Cook 40 min

In a small saucepan, combine the brown rice, water, and a pinch of the salt. Bring to a boil over high heat, then reduce to low, cover, and simmer for 40 minutes. Remove from the heat and let rest, covered, for 5 minutes.
While the rice simmers, preheat the oven to 400°F. On a half-sheet pan, toss the broccoli, cauliflower, minced garlic, and half the olive oil with half the remaining salt and pepper.
Roast the vegetables until the edges are charred and they are tender, about 20 minutes.
Season the mahi-mahi with the remaining salt and pepper. Heat the remaining olive oil in a 12-inch nonstick skillet over medium-high heat. Add the fish and cook for 4 minutes, flip, and cook for 3 to 4 minutes more. Done when the fish flakes easily and is opaque in the center, 145°F.
Squeeze lemon juice over the fish. Plate the mahi-mahi with the roasted vegetables and a mound of brown rice.

Nutrition

Ingredients

Instructions

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