Caribbean Poached Mahi-Mahi Grain Bowl with Mango and Black Beans
A vibrant and refreshing grain bowl featuring tender poached mahi-mahi paired with seasoned black beans, sweet mango, and quinoa, finished with a citrusy lime dressing. This dish highlights Caribbean flavors and makes for a wholesome weeknight meal.
Advert
Cook mode
Keep everything you need at arm’s reach - scaled servings, tidy checklists, and timers that stay on task.
Overview
This Caribbean Poached Mahi-Mahi Grain Bowl combines tender poached fish, protein-rich black beans, fluffy quinoa, and juicy mango chunks for a balanced and colorful meal. The lime dressing adds a zesty brightness to tie all the flavors together, making it perfect for a satisfying weeknight dinner or light lunch.
Why you’ll love it
- Quick and healthy: Poaching the mahi-mahi keeps it moist without added fat.
- Flavorful and vibrant: Caribbean-inspired seasonings paired with fresh fruit and beans.
- Balanced nutrition: Protein from fish and beans, fiber from quinoa, vitamins from mango.
- Easy prep: All components can be made in under 45 minutes.
Ingredient notes
- Mahi-mahi: Use fresh or thawed fillets, about 150-180 g (5-6 oz) per person.
- Black beans: Cooked from dried or canned (drained and rinsed) both work.
- Quinoa: Rinse well before cooking to remove any bitterness.
- Mango: Use ripe but firm mango for the best texture and sweetness.
- Lime dressing: Fresh lime juice and zest are key for bright flavor.
Serving & storage
Serve the grain bowls warm or at room temperature for best flavor. Leftovers can be stored covered in the refrigerator for up to 2 days. For best quality, store the dressing separately and add just before serving. Reheat gently and avoid overcooking the fish when warming.
Advert
Chef tips
- Poach the mahi-mahi gently to ensure tender, moist fish without drying.
- Use vegetable broth instead of water to cook quinoa for added flavor.
- Adjust the jalapeño quantity based on your spice preference or omit if desired.
- Rinse canned beans thoroughly to reduce sodium and remove canned taste.
Ingredients
- 160 g (5.5 oz)mahi-mahi fillets
- 120 g (½ cup)quinoa, rinsed
- 240 ml (1 cup)water or vegetable broth
- 200 g (1 cup)black beans, cooked or canned, drained and rinsed
- 1ripe mango, peeled and diced (about 150 g)
- 1small red onion, finely diced
- 1 clovegarlic, minced
- 1small jalapeño, seeded and finely chopped (optional)
- 1 tbspolive oil
- 1lime, juiced and zested
- ½ tspground cumin
- ½ tspsmoked paprika
- Salt and freshly ground black pepperto taste
- Fresh cilantro leavesfor garnish
Advert
Equipment
- medium saucepan with lid
- small bowl
- large skillet or shallow sauté pan
- knife
- cutting board
- measuring spoons
- measuring cups
Nutrition per serving
- Calories480
- Protein38 g
- Carbs52 g
- Fat10 g
Step-by-step
Step 1
Rinse the quinoa thoroughly under cold water to remove any bitterness.Step 2
In a medium saucepan, combine the rinsed quinoa and 240 ml (1 cup) water or vegetable broth. Bring to a boil over medium-high heat, then reduce to low, cover, and simmer for 15 minutes or until the liquid is absorbed and quinoa is tender.Step 3
Heat olive oil in a large skillet or shallow pan over medium heat. Add minced garlic, diced red onion, and jalapeño if using. Sauté for about 3 minutes until fragrant and onions start to soften.Step 4
Add the black beans, ground cumin, smoked paprika, salt, and pepper to the skillet. Stir and cook for another 3 minutes to warm through and blend flavors.Step 5
Add about 240 ml (1 cup) of water to the skillet and bring to a gentle simmer.Step 6
Gently place the mahi-mahi fillets in the simmering liquid, cover, and poach for 8-10 minutes until the fish is opaque and flakes easily with a fork. Remove fish carefully and set aside, keeping warm.Step 7
In a small bowl, whisk together lime juice, lime zest, and a pinch of salt to make the dressing.Step 8
To assemble, divide the cooked quinoa between bowls. Top with the black bean mixture, poached mahi-mahi, and diced mango. Drizzle the lime dressing over each bowl and garnish with fresh cilantro leaves.
Advert
Tags
Advert
Related recipes
Slow-Braised Caribbean Oxtail with Black Beans and Rice Grain Bowl
A hearty slow-braised Caribbean oxtail dish served over a vibrant grain bowl of seasoned rice and black beans, accented with fresh herbs and a squeeze of lime. This recipe embraces traditional Caribbean flavors with tender, melt-in-your-mouth oxtail slowly cooked to perfection, paired with wholesome grains for a comforting weeknight meal.
Slow-Braised Caribbean Beef Ribs with Callaloo
Tender slow-braised beef ribs infused with Caribbean spices, served alongside steamed callaloo and root vegetables for a wholesome, comforting weeknight meal.
Caribbean Chicken Dumplings in Coconut Broth
Tender chicken poached in a fragrant coconut broth served alongside hearty Caribbean-style dumplings, combining comforting flavors with a light cooking method ideal for a weeknight meal.