Health

Caribbean Mahimahi with Banana Chutney

mahimahi-banana-chutney Photo: Jim Bathie

Ingredients

  • 2 cups water
  • 2 cups uncooked quick-cooking brown rice
  • 1/4 cup flaked sweetened coconut
  • 1 cup canned red beans, rinsed and drained
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground allspice
  • 1/4 teaspoon dried thyme
  • 1/4 teaspoon cayenne pepper
  • 1 pound skinless mahimahi fillets, cut into 4 pieces
  • 1 teaspoon olive oil
  • 1/2 cup water
  • 2 tablespoons mango chutney
  • 2 bananas, peeled and chopped
  • 1 scallion, finely chopped
  • 1 tablespoon chopped fresh cilantro

Preparation


1. Preheat oven to 425�.

2. Bring 2 cups water to a boil in a medium saucepan over medium-high heat. Reduce heat to low. Add rice and coconut; simmer, covered, 5 minutes. Turn off heat; stir in beans, and set aside.

3. While rice cooks, combine salt, allspice, thyme, and cayenne pepper in a small bowl; set aside.

4. Arrange fish in an 8-inch square glass baking dish. Drizzle oil over fish, and rub to ensure pieces are evenly coated. Sprinkle half of seasoning mixture over fish; turn fish over and coat with remaining seasoning.

5. Add 1/2 cup water to pan and bake at 425� for 10 to 12 minutes or until fish flakes easily with a fork or until desired degree of doneness.

6. While fish bakes, combine chutney, banana, scallions, and cilantro in a small bowl. Serve rice and bean mixture topped with fish and chutney.


  • Yield: 4 servings

Nutritional Information

Calories per serving: 410
Fat per serving: 4g
Saturated fat per serving: 2g
Monounsaturated fat per serving: 1g
Polyunsaturated fat per serving: .5g
Protein per serving: 29g
Carbohydrate per serving: 65g
Fiber per serving: 7g
Cholesterol per serving: 85g
Sodium per serving: 510mg
Resistant starch per serving: 4.8g

Good to Know

Nearly every metabolism-booster on this plan is included in this recipe, plus three Resistant Starch stars: brown rice, bananas, and beans.