Caribbean Mahi-Mahi With Mango Salsa and Coconut Rice
A vibrant, tropical meal pairing pan-seared mahi-mahi with a sweet and spicy mango salsa. Served over coconut black bean rice for a deeply satisfying, nutrient-dense dinner.
The perimenopause lens
A cautious perimenopause lens
These tags explain why the recipe may appear in Lila. They are prompts for noticing your own patterns—not evidence that this meal treats a symptom.
Perimenopause symptoms and relief · Office on Women’s HealthHot flashes
Track your personal context
Meals and routines can feel different from day to day. Use this as an observation prompt, not as evidence that a food or supplement treats hot flashes.
Track: timing + personal triggers
Appetite changes
Notice patterns without judgment
One meal does not determine body weight. Look at fullness, energy and repeatable eating patterns over time instead.
Track: fullness + meal rhythm
Skin changes
Look beyond one ingredient
Hydration, overall nutrition and health context matter more than crediting a single food or supplement.
Track: skin changes + routine
Low energy
Check how the whole meal lands
Food is one part of energy. Notice meal timing, sleep and symptoms together rather than assigning the result to one nutrient.
Track: energy 1–3 hours later
Before you start
Your 35-minute game plan
Gather everything first, then tap ingredients and steps as you go.
Equipment
Large skillet · Mixing bowl
Time saver
Leftover mango salsa keeps beautifully in the fridge for up to 2 days and tastes great over grilled chicken or eggs.
Do these three things first
- 1Prep cup fresh mango (diced), cup red bell pepper (diced), cup canned black beans (rinsed)
- 2Set out all ingredients before cooking
- 3Measure the pantry ingredients before heating the pan
Ingredients
Gather as you go
For the Mahi-Mahi
For the Mango Salsa
For the Coconut Black Bean Rice
From Your Pantry
Cook along
One clear step at a time
0 of 6 steps complete
Next: Rinse the jasmine rice under cold water…
- 01
Rinse the jasmine rice under cold water…
Rinse the jasmine rice under cold water until the water runs clear. In a small pot, combine the rice, coconut milk, water, and a pinch of salt. Bring to a gentle boil, reduce heat to low, cover, and simmer for 15 minutes.
Tap card to mark done - 02
While the rice cooks
While the rice cooks, prepare the salsa. In a small bowl, toss the diced mango and red bell pepper with the fresh lime juice (if using), a pinch of salt, and a dash of chili flakes. Set aside to let the flavors meld.
Tap card to mark done - 03
Once the rice has absorbed the liquid
Once the rice has absorbed the liquid, remove from heat. Stir in the rinsed black beans, cover the pot again, and let it sit for 5 minutes so the beans warm through.
Tap card to mark done - 04
Pat the mahi-mahi fillets completely dry with…
Pat the mahi-mahi fillets completely dry with a paper towel. Season both sides generously with salt, black pepper, and the garlic powder.
Tap card to mark done - 05
Heat the olive oil in a skillet…
Heat the olive oil in a skillet over medium-high heat. Once hot, add the fish fillets. Cook for 3 to 4 minutes per side until the fish is opaque, golden on the outside, and flakes easily with a fork.
Tap card to mark done - 06
Divide the coconut black bean rice between…
Divide the coconut black bean rice between two plates. Top with the seared mahi-mahi and a generous spoonful of mango salsa.
Tap card to mark done
The nutrition underneath
Why this bowl holds together
Patting the fish dry before cooking…
Patting the fish dry before cooking is the secret to getting a great crust without it steaming in the pan.
Mahi-mahi cooks quickly
Mahi-mahi cooks quickly! If the fillets are thinner than 1 inch, they may only need 2 to 3 minutes per side.
Leftover mango salsa keeps beautifully in…
Leftover mango salsa keeps beautifully in the fridge for up to 2 days and tastes great over grilled chicken or eggs.
Your symptoms change. Your plan should too.
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Tell Lila what you like, what you avoid and which symptoms are loud today. She’ll turn that context into meals, targets and small adjustments that fit real life.