EASY Pineapple Salsa Mahi Mahi ( EB )

26 23 659
Ingredients Minutes Calories
Prep Cook Servings
15 min 8 min 4
EASY Pineapple Salsa Mahi Mahi ( EB )
Health Highlights

Ingredients


1 fruit Pineapple (salsa - small, ripe - TIME SAVER: buy pre-cut fresh pineapple)
1 fruit Pineapple (salsa - small, ripe - TIME SAVER: buy pre-cut fresh pineapple)
1/4 cup Green onion (salsa - minced)
1/4 cup Green onion (salsa - minced)
3 tbsp Cilantro (coriander) (salsa - chopped)
3 tbsp Cilantro (coriander) (salsa - chopped)
3 tbsp Lime juice (fresh) (salsa)
3 tbsp Lime juice (fresh) (salsa)
2 tbsp Jalapeno pepper (salsa - about 1 large pepper, minced)
2 tbsp Jalapeno pepper (salsa - about 1 large pepper, minced)
1 tbsp Avocado oil (salsa - can use extra-virgin olive oil)
1 tbsp Avocado oil (salsa - can use extra-virgin olive oil)
1/4 tsp Salt (salsa)
1/4 tsp Salt (salsa)
1 dash Black pepper (salsa)
1 dash Black pepper (salsa)
1/3 cup Almond flour/meal, Bob's Red Mill (fish)
1/3 cup Almond flour/meal, Bob's Red Mill (fish)
1/2 tsp Salt (fish)
1/2 tsp Salt (fish)
1/4 tsp Black pepper (fish)
1/4 tsp Black pepper (fish)
681 gm Mahi mahi fillet (cut into 4 portions)
681 gm Mahi mahi fillet (cut into 4 portions)
1 tbsp Extra virgin olive oil (fish)
1 tbsp Extra virgin olive oil (fish)

Instructions


Salsa:

Cut the top and skin off pineapple, remove the eyes and core. If you love to chop! Finely dice the pineapple, TIME SAVER: throw it in the food processor and pulse it until diced. (you will have about 4 cups diced pineapple) and place in a medium bowl. Add scallions, cilantro, lime juice, jalapeno and oil. Toss to mix. Season with 1/4 teaspoon salt and pepper. If you have time refrigerate for about 1 hour to allow flavors to blend.

Fish:

Combine flour, 1/2 teaspoon salt and 1/4 teaspoon pepper in a shallow dish; thoroughly coat fillets.

Heat oil in a large nonstick skillet over medium-high heat. Add the fish, and cook until lightly browned and just opaque in the center, 3 to 4 minutes per side.

Top each fish with about 1/4 cup salsa. ENJOY!

Serve with black beans and brown rice, and greens.

Note:

To save time, make salsa ahead. Cover and refrigerate the salsa for up to 1 day.

 


Nutrition Facts

Per Portion

Calories 659
Calories from fat 241
Calories from saturated fat 27.3
Total Fat 26.7 g
Saturated Fat 3.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.8 g
Monounsaturated Fat 10.0 g
Cholesterol 242 mg
Sodium 1198 mg
Potassium 1881 mg
Total Carbohydrate 38 g
Dietary Fiber 5.2 g
Sugars 25.4 g
Protein 69 g

Dietary servings

Per Portion


Fruit 3.1
Meat 3.8
Meat Alternative 0.6
Vegetables 0.5

Energy sources


Pygal22%434.8989221475512126.544387760848236%432.74711947496723265.127055314575542%294.97736629444483173.2925299085546822%36%42%CarbohydratesFatProtein

Meal Type(s)

Main




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