Mahi-Mahi & Black Rice Bowl – A Protein Flip Classic
Cook Time
10 min
Total Time
30 min
Servings
4
Mahi-Mahi & Black Rice Bowl – A Protein Flip Classic
A light yet deeply satisfying dish that balances ocean-fresh mahi mahi with the nutty depth of black rice and the vibrant creaminess of an edamame pesto. By portioning the fish at 4 ounces, this recipe keeps the plate protein-forward and portion-smart, with nearly equal contributions from plant and animal sources. Fresh spinach adds color and micronutrients, while toasted nuts and herbs in the pesto give the meal a sophisticated finish. A true Protein Flip™ example — balanced, flavorful, and adventurous.
Protein Flip™ Mahi Mahi with Black Rice & Edamame Pesto
Mahi-Mahi & Black Rice Bowl – A Protein Flip Classic
A light yet deeply satisfying dish that balances ocean-fresh mahi mahi with the nutty depth of black rice and the vibrant creaminess of an edamame pesto. By portioning the fish at 4 ounces, this recipe keeps the plate protein-forward and portion-smart, with nearly equal contributions from plant and animal sources. Fresh spinach adds color and micronutrients, while toasted nuts and herbs in the pesto give the meal a sophisticated finish. A true Protein Flip™ example — balanced, flavorful, and adventurous.
4
30 min
Ingredients: (Serves 4)
4 mahi mahi fillets (4 oz each)
1 Tbsp olive oil
Salt & black pepper to taste
2 cups cooked black rice (½ cup per serving)
1 cup shelled edamame (¼ cup per serving)
4 cups fresh spinach (1 cup per serving)
For the Edamame Pesto:
1 cup shelled edamame
1 small garlic clove
¼ cup nuts (almonds, walnuts, or pistachios)
¼ cup fresh basil leaves
2 Tbsp olive oil
1–2 Tbsp water (to loosen if needed)
1 Tbsp lemon juice
Salt & pepper to taste
Directions:
Make the Pesto: In a food processor, blend edamame, garlic, nuts, basil, olive oil, lemon juice, and water until smooth. Season with salt and pepper.
Cook the Mahi: Pat fillets dry. Season with salt and pepper. Heat 1 Tbsp olive oil in a skillet over medium-high. Sear fish 3–4 minutes per side until golden and cooked through.
Prepare the Base: Warm black rice and divide evenly onto plates. Top each with fresh spinach leaves.
Assemble: Place mahi mahi on top of the greens, spoon pesto generously over the fish, and sprinkle with extra herbs or nuts if desired.