Adventures in Healthier Eating with 2 Kids and a Picky Husband

Mahi Mahi with Sautéed Vegetables over Brown Rice

8 WWPP Posted by 9 years ago 7 Comments

This is one of those dishes I whipped up in about 15 minutes not knowing what the heck I was doing. Honestly, I was on the phone with a friend chatting and all of sudden I was snapping photos of dinner.

I’ve never bought Mahi Mahi (dolphin fish) before but I’m trying eat more fish. So when I saw some frozen fillets on sale I thought I’d give them a try. I’m glad I did! It was moist and light, not a fishy taste at all.

The husband and the toddler both like this, surprising enough. Although the toddler needed to be bargained with – no cup cake until you finish your fish, kind of deal – but he ate it none the less!

I’m going to scale the recipe down for 2 servings, I made enough fish and veggies for 4 but only enough rice for 2. Just take the idea and run with it! Mahi Mahi with Sautéed Vegetables over Brown Rice

  • 2 Mahi Mahi fillets (4 oz each)
  • Salt & Pepper
  • ¼ red onion diced
  • Small zucchini diced
  • 1 pepper diced (I used ½ red and ½ green)
  • 2-3 button mushrooms sliced
  • Sprinkle of dried dill (about ¼ tsp)
  • ½ tsp dried parsley
  • About 2 cups of instant brown rice (like Uncle Ben’s Ready Rice Pouch, Whole Grain Brown)
  • Non-stick cooking spray

Preheat the oven to 425 degrees.

Line a cookie sheet with non-stick cooking spray. Sprinkle the Mahi Mahi with salt and pepper and bake for 10-12 minutes.

While the fish is baking, spray a skillet with non-stick cooking spray. Sprinkle the veggies with salt & pepper and sauté over medium heat until they begin to just soften. Sprinkle with the dill and parsley.

Pop the instant rice into the microwave for 90 seconds.

Put about ¾ cup of the brown rice on the center of the place, top with the cooked fish fillet. Then top with the cooked veggies. Server with a fresh lemon wedge.

Approx Nutritional Information per serving
Servings Amt per Serving
2 1/2 of the Recipe
Calories Fat Fiber WWPs
306 5g 5g old: 5 new: 8
Sugar Sat Fat Carbs Protein
5g 0g 45g 27g

See other recipes using: brown rice, dill, fish, mahi mahi, mushrooms, onion, peppers, zucchini

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There are 7 comments so far. Join in on the conversation.


    March 25, 2008

    I love mahi mahi! It's easily my favorite fish to cook. It's just so versatile.

    Jennie Cake

    March 26, 2008

    This looks amazing! I usually cook halibut, but have been looking for another fish that isn't "fishy". Did you defrost the filets or did you bake from frozen?


    March 26, 2008

    Jennie - I did, but they weren't totally defrosted, so I ran them under cold water. If you have frozen ones you could drop the temp down to 200 and back for an extra 5 minutes, according to the package.


    March 31, 2008

    Hi Roni, I have a quick ? about the rice... How did it taste? Did it have a weird after-taste, or did it taste normal? I bought some micro rice a couple of years ago when they first became popular, and thought that it had a funky after-taste... I have been reluctant to buy it since then. I get home late, so I lOVE short cuts... rice is one of those things I despise cooking for some reason... Have you tried the frozen "steam bag" rice? That is really good, as well!! Thanks so much for all you do... I've read your sites daily since last July. This is the first time I've posted anything! Danielle


    April 1, 2008

    Danielle - I never noticed an aftertaste. Honestly, the uncle Ben's brand is the only instant rice I've used. I keep them on hand for emergencies. As for the steamed rice bags, no! I'll keep an eye out for them next grocery trip! Thanks for the tip. Thanks so much for de-lurking! ;~P