Mahimahi with Pineapple Chutney

Gluten Free
Dairy Free
Health score
26%
Mahimahi with Pineapple Chutney
45 min.
6
317kcal

Suggestions


Imagine a delightful culinary journey that transports you to tropical shores with every bite of Mahimahi with Pineapple Chutney. This vibrant dish marries the rich, flaky texture of mahimahi fillets with a sweet and tangy chutney bursting with fresh pineapple and zesty ingredients. Perfect for lunch or dinner, it not only satisfies your taste buds but also caters to gluten-free and dairy-free diets, making it an ideal choice for gatherings or a cozy family meal.

The warm, Caribbean-inspired flavors come alive with a hint of heat from minced habanero pepper, balanced beautifully by the sweetness of brown sugar. Add to that the fragrant ginger and the freshness of cilantro, and you have a chutney that compliments the grilled mahimahi perfectly. Ready in just 45 minutes and serving six, this recipe is not only healthy at just 317 calories per serving but also impressively easy to prepare, even for novice cooks.

As an added bonus, the perfect wine pairing—an off-dry Gewurztraminer—enhances the experience, adding another layer of flavor to this tropical feast. Whether you're hosting a summer dinner party or looking for a delicious weeknight dinner option, Mahimahi with Pineapple Chutney is sure to become a favorite on your recipe roster. Dive into this exotic dish and let the flavors transport you!

Ingredients

  • 0.3 teaspoon pepper black freshly ground
  • 0.5 cup brown sugar packed
  • teaspoons canola oil 
  • tablespoon cilantro leaves fresh chopped
  • tablespoon ginger fresh minced peeled
  •  garlic clove minced
  • teaspoon scotch bonnet peppers minced seeded
  • teaspoon kosher salt divided
  • tablespoons juice of lime fresh
  • 36 ounce mahi-mahi 
  • cups pineapple fresh cut into 1/2-inch pieces
  • cup bell pepper red finely chopped
  • 1.5 cups onion red finely chopped
  • 0.3 cup rum 

Equipment

  • frying pan
  • sauce pan
  • grill pan

Directions

  1. Heat oil in a medium saucepan over medium-high heat.
  2. Add onion and next 4 ingredients (through garlic); stir in 1/2 teaspoon salt. Cook 4 minutes, stirring constantly.
  3. Add rum to pan; cook 20 seconds or until liquid evaporates. Stir in pineapple, sugar, and juice; bring to a boil. Cook 15 minutes or until liquid thickens.
  4. Remove from heat; cool slightly. Stir in cilantro.
  5. Heat a grill pan over medium-high heat. Coat pan with cooking spray.
  6. Sprinkle both sides of fish evenly with remaining 1/2 teaspoon salt and black pepper.
  7. Add fish to pan; cook 6 minutes on each side or until desired degree of doneness.
  8. Serve with chutney.
  9. Wine note: Even if you usually drink only bone-dry wines, make an exception here. This sweet-hot chutney calls for a wine with a touch of sugar. Slightly off-dry Stanza 2008 Gewrztraminer ($1
  10. from California's Monterey County (a wine region that's taking off) is full of lively white peach, spicy green apple, sweet jasmine, green herbs, and orange zest that match this tropical dish for fruit, spice, and exotic spirit. --Sara Schneider

Nutrition Facts

Calories317kcal
Protein44.17%
Fat8.38%
Carbs47.45%

Properties

Glycemic Index
47.78
Glycemic Load
6.91
Inflammation Score
-8
Nutrition Score
23.693478262943%

Flavonoids

Eriodictyol
0.16mg
Hesperetin
0.67mg
Naringenin
0.03mg
Luteolin
0.17mg
Isorhamnetin
2mg
Kaempferol
0.27mg
Myricetin
0.03mg
Quercetin
8.37mg

Nutrients percent of daily need

Calories:316.95kcal
15.85%
Fat:2.76g
4.25%
Saturated Fat:0.46g
2.89%
Carbohydrates:35.16g
11.72%
Net Carbohydrates:32.7g
11.89%
Sugar:28.84g
32.05%
Cholesterol:124.17mg
41.39%
Sodium:546.42mg
23.76%
Alcohol:3.34g
100%
Alcohol %:1.18%
100%
Protein:32.73g
65.46%
Vitamin C:77.84mg
94.36%
Selenium:62.71µg
89.58%
Vitamin B3:11.13mg
55.67%
Vitamin B6:0.92mg
45.8%
Manganese:0.91mg
45.45%
Potassium:952.71mg
27.22%
Phosphorus:271.76mg
27.18%
Vitamin A:1148.93IU
22.98%
Magnesium:71.14mg
17.79%
Vitamin B12:1.02µg
17.01%
Vitamin B5:1.62mg
16.21%
Iron:2.53mg
14.05%
Folate:43.7µg
10.92%
Vitamin B2:0.18mg
10.64%
Copper:0.2mg
9.99%
Fiber:2.46g
9.82%
Vitamin B1:0.14mg
9.03%
Zinc:1.04mg
6.94%
Calcium:65.31mg
6.53%
Vitamin E:0.68mg
4.52%
Vitamin K:3.42µg
3.26%
Source:My Recipes