Pineapple-Glazed Mahimahi

Gluten Free
Dairy Free
Health score
17%
Pineapple-Glazed Mahimahi
22 min.
4
265kcal

Suggestions

Ingredients

  • tablespoons brown sugar 
  • 0.5 teaspoon pepper red crushed
  • teaspoons sesame oil dark
  • teaspoon ginger fresh grated peeled
  • tablespoons green onions sliced
  • 2.5 tablespoons soya sauce low-sodium
  • 24 ounce mahimahi fillets 
  • cups pineapple juice 
  • teaspoon vegetable oil 

Equipment

  • sauce pan
  • grill
  • ziploc bags
  • grill pan

Directions

  1. Combine first 6 ingredients.
  2. Pour 1/2 of pineapple mixture into a heavy-duty zip-top plastic bag; add fish. Seal bag and marinate in refrigerator 2 hours, turning bag occasionally. Set aside remaining pineapple mixture.
  3. Coat a grill pan with cooking spray.
  4. Brush with vegetable oil.
  5. Place over medium- high heat until hot.
  6. Remove fish from bag; discard marinade.
  7. Place fish, skin side up, on grill pan; grill 5 minutes or until browned. Turn fish; reduce heat to medium. Grill 10 minutes or until fish flakes easily when tested with a fork.
  8. Bring reserved pineapple juice mixture to a boil in a small saucepan over medium-high heat. Boil 10 minutes or until mixture is reduced to 1/4 cup.
  9. Drizzle pineapple mixture evenly over fish.
  10. Sprinkle with green onions.

Nutrition Facts

Calories265kcal
Protein50.49%
Fat15.65%
Carbs33.86%

Properties

Glycemic Index
23.25
Glycemic Load
6.93
Inflammation Score
-6
Nutrition Score
18.162608939668%

Flavonoids

Kaempferol
0.04mg
Quercetin
0.32mg

Nutrients percent of daily need

Calories:265.31kcal
13.27%
Fat:4.53g
6.97%
Saturated Fat:0.8g
4.98%
Carbohydrates:22.06g
7.35%
Net Carbohydrates:21.58g
7.85%
Sugar:17.74g
19.71%
Cholesterol:124.17mg
41.39%
Sodium:518.37mg
22.54%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.9g
65.81%
Selenium:62.4µg
89.14%
Vitamin B3:10.78mg
53.9%
Vitamin B6:0.82mg
41.24%
Manganese:0.68mg
33.83%
Phosphorus:271.55mg
27.15%
Potassium:919.41mg
26.27%
Magnesium:73.82mg
18.45%
Vitamin B12:1.02µg
17.01%
Vitamin C:12.39mg
15.02%
Iron:2.56mg
14.2%
Vitamin B5:1.39mg
13.87%
Vitamin B2:0.17mg
10.16%
Folate:36.25µg
9.06%
Vitamin K:9.17µg
8.73%
Vitamin A:416.11IU
8.32%
Copper:0.17mg
8.25%
Vitamin B1:0.11mg
7.26%
Zinc:1.02mg
6.78%
Calcium:51.9mg
5.19%
Vitamin E:0.3mg
1.99%
Fiber:0.48g
1.92%
Source:My Recipes