Diabetes Forecast

Seared Mahi-Mahi and White Beans

Per Serving

Seared Mahi-Mahi and White Beans

Makes: 4 servings
Serving Size: 1/4 recipe
Calories 290
Fat 6 g
Saturated Fat 1.3 g
Trans Fat 0 g
Carbohydrate 26 g
Fiber 10 g
Sugars 1 g
Cholesterol 90 mg
Sodium 450 mg
Potassium 990 mg
Protein 32 g
Phosphorus 350 mg
Choices: Starch 1 1/2, Lean Protein 4
  • Makes: 4 servings
  • Serving Size: 1/4 recipe


1 Tbsp. extra-virgin olive oil
2 Tbsp. chopped rosemary leaves
1/2 tsp. crushed hot red pepper
1/4 clove garlic, peeled and crushed
1 lb. mahi-mahi fillets
2 oz. pancetta, finely chopped
2 cups white beans, rinsed and drained
8 med. slices fresh tomato


  1. Heat olive oil in small sauté pan and add rosemary, red pepper, and garlic. Set aside to cool. (This will keep several weeks in a clean, airtight jar.)
  2. Heat 1 Tbsp. of the infused oil in a large nonstick skillet over medium-high heat. Add the fish. Partially cover the pan and cook, searing mahi-mahi on all sides, about 1 minute per side.
  3. In a separate pan, cook the pancetta. Add beans and cook until beans are heated. Place the bean mixture on a serving platter.
  4. Cut the fish into very thin slices. Fan the slices around the beans. Serve with sliced tomatoes.

Adapted from The Diabetes Seafood Cookbook by Barbara Seelig-Brown.


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