Mahi Mahi Caribbean Style Recipe
A 4 -ounce portion of mahi-mahi yields approximately 100 calories, 18.5 g protein, 1 g total fat, 15 mg calcium, 1.3 g iron, 143 mg phosphorus, 416 mg potassium, 88 mg sodium, and 180 IU vitamin A. As with any fish, when purchasing, it should have an agreeable fresh odor. Any strong ammonia-like odor is caused by bacteria on the fish and should be avoided. Look for firm fillets, with red bloodlines. Meat should be pink to light beige. The darker the meat, the stronger the taste.
Ingredients:
1 medium banana, peeled and sliced 1/2-inch thick
20 ounces mahi mahi fillet, cut into 2-inch pieces
1/2 cup mango, slices
1 cup chicken broth
2/3 cup pineapple juice
1/4 cup coconut milk
1 teaspoon salt
1/2 teaspoon fresh ground black pepper
4 cups long-grain rice, cooked
Directions
1Spray large nonstick skillet with nonstick cooking spray.
2Cook banana 2–3 minutes, until golden brown on both sides.
3Add mahi mahi to skillet; cook 3–4 minutes, just until fish flakes easily when tested with a fork.
4Stir in mango, pineapple juice, coconut milk, salt and pepper; heat through.
5Line a serving platter with the rice.
6EACH SERVING (2 cups) PROVIDES: 1 1/4 Fruits, 1/2 Vegetable, 2 Proteins, 2 Breads, 45 Optional Calories.