Caribbean Mahi Mahi with Banana Chutney Recipe

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Caribbean Mahi Mahi with Banana Chutney
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Ingredients
14
Count
Nutrition
320
Calories
Total time
15
Minutes
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Ingredients:

Directions:

  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.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 319.93 Kcal (1339 kJ)
Calories from fat 32.99 Kcal
% Daily Value*
Total Fat 3.67g 6%
Cholesterol 81.63mg 27%
Sodium 409.55mg 17%
Potassium 423.1mg 9%
Total Carbs 43.88g 15%
Sugars 9.84g 39%
Dietary Fiber 7g 28%
Protein 29.95g 60%
Vitamin C 7mg 12%
Iron 3mg 17%
Calcium 56mg 6%
Amount Per 100 g
Calories 74.47 Kcal (312 kJ)
Calories from fat 7.68 Kcal
% Daily Value*
Total Fat 0.85g 6%
Cholesterol 19mg 27%
Sodium 95.33mg 17%
Potassium 98.48mg 9%
Total Carbs 10.21g 15%
Sugars 2.29g 39%
Dietary Fiber 1.63g 28%
Protein 6.97g 60%
Vitamin C 1.6mg 12%
Iron 0.7mg 17%
Calcium 13mg 6%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 5.9
    Points
  • 8
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low sodium,
  • low cholesterol

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