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Jim Bathie Photo by: Jim Bathie

Caribbean Mahimahi with Banana Chutney

Health JULY 2010

  • Yield: 4 servings

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.

Nutritional Information

Amount per serving
  • Calories: 410
  • Fat: 4g
  • Saturated fat: 2g
  • Monounsaturated fat: 1g
  • Polyunsaturated fat: .5g
  • Protein: 29g
  • Carbohydrate: 65g
  • Fiber: 7g
  • Cholesterol: 85g
  • Sodium: 510mg
  • Resistant starch: 4.8g
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Caribbean Mahimahi with Banana Chutney recipe

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