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Caribbean Mahi Mahi with Banana Chutney

Jim Bathie
Prep time 15 mins
Bake time 5 mins
Total time 20 mins
Yield 4 servings (serving size: 4 ounces mahi mahi, 1 cup rice and beans, and about 1/4 cup chutney)
Nearly every metabolism booster on The CarbLovers Diet is included in this recipe, with three Resistant Starch stars: brown rice, banana, and beans.

Ingredients

  • 2 cups water
  • 2 cups uncooked quick-cooking brown rice (such as Uncle Ben's Whole Grain Boil in Bag Brown Rice; use 1 bag)
  • 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 mahi mahi fillets, cut into 4 pieces
  • 1/2 teaspoon olive oil
  • 2 tablespoons mango chutney
  • 2 bananas, peeled and chopped
  • 1 scallion, finely chopped
  • 1 tablespoon chopped fresh cilantro

Nutrition Information

  • calories 410
  • fat 4 g
  • satfat 2 g
  • monofat 1 g
  • polyfat 0.5 g
  • protein 29 g
  • carbohydrate 65 g
  • fiber 7 g
  • cholesterol 85 mg
  • sodium 510 mg

How to Make It

  1. Preheat broiler.

  2. Bring 2 cups water to a boil in a medium saucepan over medium-high heat.

  3. If using Uncle Ben's Boil in Bag, drop in bag, and boil 10 minutes; remove from bag and add coconut. Reduce heat to low. Simmer, covered, 5 minutes. Turn off heat; stir in beans, and set aside. (If using regular quick cooking brown rice, add rice and coconut to boiling water. Reduce heat to low. Simmer, covered, 5 minutes. Turn off heat; stir in beans, and set aside.)

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

  5. Arrange fish on a baking sheet. Drizzle oil over fish. Sprinkle half of seasoning mixture over fish; turn fish over, and sprinkle with remaining seasoning.

  6. Broil for 5–6 minutes or until fish flakes easily with a fork.

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

Cook's Notes

MyRecipes is working with Let's Move!, the Partnership for a Healthier America, and USDA's MyPlate to give anyone looking for healthier options access to a trove of recipes that will help them create healthy, tasty plates. For more information about creating a healthy plate, visit www.choosemyplate.gov.

The CarbLovers Diet