Caribbean Mahimahi with Banana Chutney

Gluten Free
Dairy Free
Health score
41%
Caribbean Mahimahi with Banana Chutney
25 min.
4
411kcal

Suggestions


Indulge in the vibrant flavors of the Caribbean with this delightful Mahimahi with Banana Chutney recipe! Perfectly suited for those seeking a gluten-free and dairy-free meal, this dish is a tropical escape that you can create right in your kitchen. With a mere 25 minutes of preparation time, it's an ideal option for lunch or dinner, whether you're entertaining friends or enjoying a family meal.

The star of the dish, the Mahimahi, is a lean fish that cooks to tender perfection, flaking beautifully with just a hint of seasoning. Paired with the sweetness of ripe bananas and a zesty mango chutney, this combination brings a burst of tropical freshness that tantalizes the taste buds. The addition of protein-rich beans and aromatic spices creates a harmonious balance that makes each bite a celebration of flavors.

Complementing the fish and chutney is a bed of quick-cooking brown rice mixed with shredded coconut, which adds a delightful texture and nuttiness to the meal. It's not just a dish; it's an experience that transports you to sun-soaked beaches and lush landscapes.

Whether you're a seasoned cook or just starting out, this Caribbean Mahimahi with Banana Chutney is not only easy to prepare but also promises a nutritious and satisfying dining experience. Gather your ingredients and let the culinary adventure begin!

Ingredients

  •  banana peeled chopped
  • cup beans red canned rinsed drained
  • 0.3 teaspoon ground pepper 
  • 0.3 teaspoon thyme dried
  • tablespoon cilantro leaves fresh chopped
  • 0.3 teaspoon ground allspice 
  • pound mahi-mahi skinless cut into 4 pieces
  • tablespoons mango chutney 
  • teaspoon olive oil 
  • cups quick-cooking brown rice uncooked
  • 0.3 teaspoon salt 
  •  spring onion finely chopped
  • 0.3 cup coconut sweetened flaked
  • 0.5 cup water 
  • cups water 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • oven
  • glass baking pan

Directions

  1. Preheat oven to 42
  2. Bring 2 cups water to a boil in a medium saucepan over medium-high heat. Reduce heat to low.
  3. Add rice and coconut; 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 in an 8-inch square glass baking dish.
  6. Drizzle oil over fish, and rub to ensure pieces are evenly coated.
  7. Sprinkle half of seasoning mixture over fish; turn fish over and coat with remaining seasoning.
  8. 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.
  9. While fish bakes, combine chutney, banana, scallions, and cilantro in a small bowl.
  10. Serve rice and bean mixture topped with fish and chutney.

Nutrition Facts

Calories411kcal
Protein26.97%
Fat9%
Carbs64.03%

Properties

Glycemic Index
68.19
Glycemic Load
12.52
Inflammation Score
-7
Nutrition Score
21.74434805953%

Flavonoids

Catechin
3.6mg
Epicatechin
0.01mg
Kaempferol
0.11mg
Myricetin
0.01mg
Quercetin
0.41mg

Nutrients percent of daily need

Calories:410.89kcal
20.54%
Fat:4.09g
6.29%
Saturated Fat:1.93g
12.05%
Carbohydrates:65.48g
21.83%
Net Carbohydrates:59.98g
21.81%
Sugar:14.93g
16.59%
Cholesterol:82.78mg
27.59%
Sodium:389.75mg
16.95%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:27.58g
55.17%
Selenium:59.55µg
85.08%
Vitamin B3:10.62mg
53.08%
Manganese:0.8mg
40.01%
Vitamin B6:0.77mg
38.36%
Folate:150.82µg
37.7%
Vitamin B1:0.49mg
32.74%
Phosphorus:281.79mg
28.18%
Iron:4.97mg
27.64%
Potassium:849.67mg
24.28%
Fiber:5.5g
21.99%
Magnesium:74.96mg
18.74%
Copper:0.29mg
14.38%
Vitamin B5:1.3mg
13.03%
Vitamin B12:0.68µg
11.34%
Zinc:1.58mg
10.52%
Vitamin B2:0.18mg
10.39%
Vitamin K:10.45µg
9.95%
Vitamin C:7.13mg
8.65%
Vitamin A:333.6IU
6.67%
Calcium:53.79mg
5.38%
Vitamin E:0.3mg
2.01%
Source:My Recipes