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.

My Notes

Only you will be able to view, print, and edit this note.

Add Note

Caribbean Mahi Mahi with Banana Chutney Recipe at a Glance
advertisement
  1. Enter at least one ingredient

Find out what we've got cooking...

Weekly Specials
Get our Free Weekly Specials Newsletter filled with our favorite recipes, seasonal menus, and special features.
We Respect Your Privacy. Privacy Policy