Diabetes Forecast

Green Tea–Poached Mahimahi

Per Serving

Green Tea–Poached Mahimahi

Makes: 4 servings
Serving Size: 4 oz fish, 1/4 cup sauce
Calories 150
Fat 4.5 g
Saturated Fat 0.6 g
Trans Fat 0 g
Carbohydrate 5 g
Fiber 1 g
Sugars 2 g
Cholesterol 85 mg
Sodium 305 mg
Potassium 525 mg
Protein 22 g
Phosphorus 175 mg
Choices: Carbohydrate 0.5, Lean Protein 3
  • Makes: 4 servings
  • Serving Size: 4 oz fish, 1/4 cup sauce
  • Preparation Time: 15 minutes
  • Cooking Time: 25 minutes


Poaching liquid
2 cups water
4 bags green tea
1 Tbsp. reduced-sodium soy sauce
1 Tbsp. rice wine vinegar
1 Tbsp. hoisin sauce
1 tsp. toasted sesame oil
2 tsp. vegetable oil
2 garlic cloves, thinly sliced
3 scallions, thinly sliced
1 Tbsp. peeled, grated fresh ginger
1 lb. mahimahi or thick white fish, such as halibut or sea bass, cut into4 portions
2 tsp. cornstarch
1Tbsp.cold water


  1. In a saucepan, bring the 2 cups of water to boiling. Remove the pan from the heat; let cool for 2 minutes. Add the tea bags and steep for 5 minutes. Remove the bags from the water (do not squeeze them) and discard them. Add the soy sauce, rice wine vinegar, hoisin sauce, and sesame oil to the water; set aside.
  2. Heat the vegetable oil in a large skillet over medium-high heat. Add the garlic, scallions, and ginger and stir-fry for 2 to 3 minutes. Remove the garlic mixture with a slotted spoon and set aside. Add the fish to the skillet and sear for 2 minutes on each side. Add the poaching liquid, cover, lower the heat to simmer, and cook the fish for 8 minutes, until cooked through.
  3. Remove the fish from the skillet with a slotted spoon and keep warm. Mix the cornstarch and cold water together. Add the cornstarch mixture to the poaching liquid in the skillet and cook over medium heat for 5 to 6 minutes, until thickened.
  4. To serve, drizzle the fish with the thickened poaching sauce and top each filet with some of the garlic mixture.

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