Caribbean Mahi Mahi with Banana Chutney

Jim Bathie
Nearly every metabolism booster on The CarbLovers Diet is included in this recipe, with three Resistant Starch stars: brown rice, banana, and beans.

Yield:

4 servings (serving size: 4 ounces mahi mahi, 1 cup rice and beans, and about 1/4 cup chutney)

Recipe Time

Prep: 15 Minutes
Bake: 5 Minutes
Total: 20 Minutes

Nutritional 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

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

Preparation

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.

Note:

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

August 2010