Pan-Seared Mahi Mahi with Jasmine Rice and Peas
A light, clean meal featuring flaky pan-seared mahi mahi served alongside fragrant jasmine rice and sweet green peas, finished with a bright squeeze of fresh lime juice.
Prep
5 min
Cook
15 min
Total
20 min
Makes
1 serving
Created together. Shared with you.
Made by Colleen + Lila
Colleen created this recipe with Lila and shared it with the perimenopause community.
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 HealthSteadier 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
Digestive comfort
A portion that works for you
Fiber and plants can support digestion, but more is not always better overnight. Start with a comfortable portion and build gradually.
Notice: comfort + portion
Everyday strength
Support the basics consistently
A nourishing meal supports the protein, energy and overall nutrition that help you keep showing up for daily movement.
Notice: energy for movement
More staying power
Make the next few hours easier
This meal is built to be more sustaining than a snack-sized stopgap, with enough substance to carry you into the next part of the day.
Notice: energy + fullness later
Setup
Get set up
Choose your servings, gather what you need, then cook along below.
Prep
5 min
Cook
15 min
Total
20 min
How many are you cooking for?
The ingredient amounts update automatically.
Equipment
Large skillet · Saucepan · Colander
Time saver
Prep the vegetables and measure pantry ingredients earlier in the day to shorten cook time.
Do these three things first
- 1Set out all ingredients before cooking
- 2Measure the pantry ingredients before heating the pan
- 3Read through the steps once before you begin
Ingredients
Gather as you go
Ingredients
Cook along
Instructions
0 of 7 steps complete
Next: Rinse the jasmine rice in a fine-mesh…
- 01
Rinse the jasmine rice in a fine-mesh…
Rinse the jasmine rice in a fine-mesh strainer under cold running water until the water runs clear. Drain well.
Look for: the water runs clear
Tap card to mark done - 02
Combine the jasmine rice and 0
In a small saucepan with a tight-fitting lid, combine the jasmine rice and 0.75 cups (180ml) of water. Bring to a boil over high heat, then immediately reduce the heat to low, cover, and let simmer for 15 minutes. Remove from heat and let sit, covered, for 5 minutes. Fluff with a fork.
Allow: 15 minutes
Tap card to mark done - 03
Place a small skillet over medium-high heat…
While the rice cooks, place a small skillet over medium-high heat and add the olive oil, swirling to coat the bottom of the pan.
Tap card to mark done - 04
Pat the mahi mahi fillet dry
Pat the mahi mahi fillet dry with a paper towel and season both sides with a tiny pinch of salt.
Tap card to mark done - 05
Lay the mahi mahi fillet carefully in…
Lay the mahi mahi fillet carefully in the hot skillet. Cook undisturbed for 4 minutes, until a golden crust forms and the fish releases easily from the pan. Flip and cook the other side for 3 to 4 minutes, or until the fish is opaque throughout and flakes easily with a fork.
Look for: a golden crust forms and the fish releases easily from the pan
Tap card to mark done - 06
Microwave the frozen sweet green peas with…
In a small microwave-safe bowl, microwave the frozen sweet green peas with 1 tbsp of water on high for 1 to 2 minutes until hot and bright green. Drain any excess water.
Look for: hot and bright green
Tap card to mark done - 07
Plate the pan-seared mahi mahi alongside the…
Plate the pan-seared mahi mahi alongside the steamed jasmine rice and warm peas. Squeeze the fresh lime wedge over the fish just before serving.
Ready when: everything is assembled and ready to enjoy
Tap card to mark done
Made this recipe?
Leave a quick rating or a cooking tip for the next woman.
Your symptoms change. Your plan should too.
One good meal is a start. Your whole week is better.
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.