Caribbean Mahi Mahi with Banana Chutney

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)
Total:
Recipe from CarbLovers Diet

Recipe Time

Prep Time:
Bake: 5 Minutes
Total: 20 Minutes

Nutritional Information

Amount per serving
  • Calories: 410
  • Fat: 4g
  • Saturated fat: 2g
  • Monounsaturated fat: 1g
  • Polyunsaturated fat: 0.5g
  • Protein: 29g
  • Carbohydrate: 65g
  • Fiber: 7g
  • Cholesterol: 85mg
  • Sodium: 510mg

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. 1. Preheat broiler.
  2. 2. Bring 2 cups water to a boil in a medium saucepan over medium-high heat.
  3. 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. 4. While rice cooks, combine salt, allspice, thyme, and cayenne pepper in a small bowl; set aside.
  5. 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. 6. Broil for 5–6 minutes or until fish flakes easily with a fork.
  7. 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.

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