Pan-Seared Mahi Mahi w Lemon, Garlic & Thyme (Healthy & Diabetic-Friendly Recipe #10)

I’ve been wanting to use lemon zest in a recipe for awhile now and finally got my chance! The zest, coupled with the garlic and thyme gave this mahi mahi a mouth-watering flavor. There really is nothing like a flavorful piece of seared fish! Here’s what you’ll need:

3-4 mahi mahi fillets (3oz. each)
1/2 tbspn lemon zest (from 1-2 lemons)
1/2 tbspn fresh thyme
salt and pepper to taste
1/2 medium sized onion
3 cloves of garlic (minced)
1/2 tbspn olive oil


1. Zesting a lemon is actually a lot about the tools you have in your kitchen. My cheese grater is a square with different sized grates on each side, so I just used the smallest grate to zest my lemon. To zest, simply rub your lemon against the grater, careful to turn the lemon as you grate through just the yellow rind.

2. Once you have your lemon zest, combine with salt and pepper in a bowl.

3. Add thyme to the zest/salt/pepper mix. When adding the thyme you want the leaves, not the stems. To get the leaves, pinch the stems and run your pinched fingers all the way down the length of the stem to remove thyme leaves. Discard the stems & add the leaves to the mix.

4. Pat dry your fish with a paper towel. Coat the fish with the spice mix. Set aside on a plate.


1.  Heat a pan on medium/high heat. Add olive oil.

2. Once pan is searing hot (you can test with a small piece of fish), add onions.

3. Once your onions are a golden brown, add your fish to sear. Be sure not to move the fish once you set it down in the pan. Let the fish sear for 3-4minutes (depending on thickness).

4.  Turn your fish over using a spatula. Let the fish sear for another 3-4minutes (depending on thickness).

5.  Allow fish to completely sear on the other side, then lower heat and cover your pan so that the fish can cook all the way through. Add your garlic. Let fish cook for another 3-4minutes (depending on thickness).

6. Once fish is cooked through, remove from heat and serve.

My tips/thoughts/modifications:

Not much to say here! On the thyme, be sure to include only the thyme leaves in the herb mix- not the stems. The stems are not fun to eat! This was great when paired with some pan roasted zucchini/squash and whole wheat cous cous (recipe to come!).

Happy clean eating!

Check out another healthy and diabetic-friendly recipe!


About ChicFitChef

My "deserted island" checklist: a BCBG dress, a healthy & diabetic-friendly meal and a few workout DVDs. ;-)
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13 Responses to Pan-Seared Mahi Mahi w Lemon, Garlic & Thyme (Healthy & Diabetic-Friendly Recipe #10)

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  5. Santana says:

    Making this for my husband right now!! Thanks!!!!!

  6. Jessa says:

    Skin off?

  7. Renee says:

    I rarely cook fish, it seemed to intimidate me. I decided to try out this recipe. OMG! My husband and I cannot get enough of it! Generally, I make changes or add to a recipe as I go, the only thing I’ve done differently, was to add some fresh chopped parsley into the rub, because I had more fish than “rub” and needed to make it stretch. We now eat this once a week. Thank you!

  8. Trevor Essig says:

    Do you chop the onions or thinly slice? I assume finely chopped, but wasn’t sure chef’s preference

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