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.
Prep
15 min
Cook
20 min
Total
35 min
Makes
2 servings
The feel-good payoff
Why this meal can feel especially good in perimenopause
Think practical wins: steadier energy, comfortable fullness and one less food decision. Your response is personal, so use the prompts below to notice what works for you.
Perimenopause symptoms and relief · Office on Women’s HealthTrigger-aware comfort
Make the meal work for today
Keep spicy extras on the side and adjust the temperature or portion to suit you. The best version is the one you can enjoy comfortably.
Notice: comfort + personal triggers
Comfortably satisfied
Fullness that has staying power
This meal is designed to feel substantial, so finishing it can feel like the meal is complete rather than the start of an evening of grazing.
Notice: fullness 2–3 hours later
Well-nourished skin
Support from the whole plate
Regular meals with enough protein, plants and fats support overall nourishment. Think consistency, not one miracle ingredient.
Notice: consistency + hydration
Steadier energy
Feel fueled, not flattened
A complete meal with protein, carbohydrates and fats is designed to offer more staying power than a quick carb-only fix.
Notice: energy 1–3 hours later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
15 min
Cook
20 min
Total
35 min
How many are you cooking for?
The ingredient amounts update automatically.
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
Instructions
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.
Look for: the water runs clear
Tap card to mark done - 02
Prepare the salsa
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
Remove from heat
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.
Allow: 5 minutes
Tap card to mark done - 04
Pat the mahi-mahi fillets completely dry
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.
Look for: 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.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
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Your symptoms change. Your plan should too.
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