Source: Julie DesGroseilliers, Dt.P. | Category: Diabetes-Friendly, Entrees, Heart-Smart, Sauté/Stir-Frying

Mahi Mahi with Pineapple Salsa

This mahi-mahi tastes like summer with the combination of mint and pineapple. Canola oil's light taste helps those fresh flavors stay bright.

Mahi Mahi with Pineapple Salsa

Ingredients

  • 1 1/2 cup diced fresh pineapple 375 mL
  • 1/4 cup chopped red onion 60 mL
  • 1/2 cup diced, seeded red bell pepper 125 mL
  • 1 Tbsp chopped fresh mint 15 mL
  • 1 Tbsp fresh lime juice 15 mL
  • 1 Tbsp canola oil 15 mL
  • 4 mahi-mahi fillets (6 oz/170 g each)
  • 1/4 tsp freshly ground pepper 1 mL 

Instructions

  • 1. In bowl, combine pineapple, onion, red pepper, mint and lime juice; refrigerate until ready to serve.
  • 2. In nonstick skillet, heat canola oil over medium heat. Add fish and sprinkle with pepper. Cook 3-5 minutes. Turn and cook additional 3-5 minutes or until desired doneness.
  • 3. Top fish with pineapple salsa and serve.

Yield

4 Servings

serving size

1 fillet mahi-mahi (6 oz/170 g) and 1/2 cup (125 mL) salsa

nutritional analysis

Per Serving

Calories220
Total Fat5 g
Saturated Fat0.5 g
Cholesterol125 mg
Carbohydrates11 g
Fiber1 g
Sugars7 g
Protein32 g
Sodium150 mg
Potassium836 mg