Rating: 3 stars
2 Ratings
  • 1 star values: 0
  • 2 star values: 1
  • 3 star values: 0
  • 4 star values: 1
  • 5 star values: 0

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

Recipe by Health August 2010

Gallery

Jim Bathie

Recipe Summary

prep:
15 mins
bake:
5 mins
total:
20 mins
Yield:
4 servings (serving size: 4 ounces mahi mahi, 1 cup rice and beans, and about 1/4 cup chutney)
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Ingredients

Ingredient Checklist

Directions

Instructions Checklist
  • Preheat broiler.

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

  • 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.)

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

  • 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.

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

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

Chef'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.

Source

The CarbLovers Diet

Nutrition Facts

410 calories; fat 4g; saturated fat 2g; mono fat 1g; poly fat 0.5g; protein 29g; carbohydrates 65g; fiber 7g; cholesterol 85mg; sodium 510mg.
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