Caribbean Mahi Mahi (10 Pts)
1 medium banana peeled and sliced 1/2" thick
one whole 1 pound 4 ounce mahi mahi fillets cut into 2" pieces
1/2 cup of mango slices
1 cup of low-sodium chicken broth
2/3 cup of pineapple juice
2 fluid ounces of coconut milk 1/4 cup
1 teaspoon of salt
1/2 teaspoon of freshly ground black pepper
4 cups of regular long-grain rice
1 cup of fresh watercress to garnish optional |
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Instructions
Spray large nonstick skillet with nonstick cooking spray. Cook banana 2-3min., until golden brown on both sides. Add mahi mahi to skillet; cook 3-4min., just until fish flakes easily when tested with a fork.
Stir in mango, broth, pineapple juice, coconut milk, salt and pepper; heat through.
Line a serving platter with the rice. Place 1/2 cup watercress at each end if desired and spoon fish mixture in center.
If Mahi Mahi is unavailable, try substituting orange roughy or flounder in this island-inspired fish. Yields: 4 Servings
Each serving (2 cups) Provides: 1 1/4 fruits, 1/2 vegetable, 2 Proteins, 2Breads, 45 optional calories
Per serving: 482 calories, 33 g protein, 5 g fat, 73 g carb, 695 mgsodium,104 mg chol, 1 g dietary fiber
Shared by: Patty, pattysdietrecipes
MC Formatted & WW Pointed by Mary [mnmpoms@ponyexpress.net]10/24/00
Seafood Cookbooks |
