Pink Peppercorn Mahimahi with Tropical Salsa

Dairy Free
Health score
43%
Pink Peppercorn Mahimahi with Tropical Salsa
45 min.
4
395kcal

Suggestions


Indulge in a culinary adventure with our Pink Peppercorn Mahimahi with Tropical Salsa, a delightful dish that brings the vibrant flavors of the tropics right to your table. Perfectly suited for lunch or dinner, this dairy-free recipe is not only a feast for the senses but also a healthy choice, clocking in at just 395 calories per serving.

The star of this dish is the mahimahi, a firm white fish that pairs beautifully with the zesty tropical salsa made from fresh pineapple, cilantro, and jalapeño. The addition of pink peppercorns adds a unique twist, offering a subtle heat and a pop of color that will impress your guests. With a crispy panko crust and a hint of coconut milk, each bite is a harmonious blend of textures and flavors that transport you to a sun-soaked beach.

In just 45 minutes, you can create a restaurant-quality meal that is sure to become a favorite in your household. Whether you're hosting a dinner party or simply enjoying a cozy night in, this dish is a celebration of fresh ingredients and bold flavors. So, roll up your sleeves and get ready to impress with this exquisite Pink Peppercorn Mahimahi with Tropical Salsa!

Ingredients

  • 0.3 cup cilantro leaves fresh chopped
  •  jalapeno finely chopped
  • 0.5 cup coconut milk light
  • tablespoons juice of lime fresh
  • tablespoons soya sauce low-sodium
  • tablespoons macadamia nuts finely chopped
  • 24 ounce mahimahi white firm
  • 1.5 tablespoons olive oil 
  • 0.5 cup panko bread crumbs (Japanese breadcrumbs)
  • teaspoons pink peppercorns divided crushed
  • 1.3 cups pineapple chopped
  • 0.5 cup onion red chopped
  • 0.5 teaspoon sea salt divided
  • tablespoons coconut or sweetened flaked

Equipment

  • bowl
  • frying pan
  • oven

Directions

  1. Preheat oven to 40
  2. Combine first 6 ingredients and 1 teaspoon peppercorns in a bowl; set aside.
  3. Combine panko, nuts, remaining 1 teaspoon peppercorns, and 1/4 teaspoon salt in a shallow dish.
  4. Combine milk and soy sauce in another shallow dish.
  5. Sprinkle fish with remaining 1/4 teaspoon salt. Dip one side of fish in milk mixture; dredge dipped side in panko mixture.
  6. Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat.
  7. Add fish, crust side down, to pan; cook 3 minutes. Turn fish over, and bake at 400 for 10 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness.
  8. Serve with salsa.

Nutrition Facts

Calories395kcal
Protein37.2%
Fat40.51%
Carbs22.29%

Properties

Glycemic Index
47.92
Glycemic Load
4.31
Inflammation Score
-6
Nutrition Score
24.745652146961%

Flavonoids

Eriodictyol
0.16mg
Hesperetin
0.67mg
Naringenin
0.03mg
Apigenin
0.01mg
Luteolin
0.06mg
Isorhamnetin
1mg
Kaempferol
0.13mg
Myricetin
0.01mg
Quercetin
4.88mg

Nutrients percent of daily need

Calories:394.71kcal
19.74%
Fat:18.16g
27.94%
Saturated Fat:6.38g
39.89%
Carbohydrates:22.47g
7.49%
Net Carbohydrates:18.92g
6.88%
Sugar:9.79g
10.88%
Cholesterol:85.05mg
28.35%
Sodium:766.89mg
33.34%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:37.52g
75.03%
Selenium:74.78µg
106.83%
Manganese:1.34mg
67.03%
Vitamin B12:2.71µg
45.23%
Vitamin C:32.89mg
39.86%
Vitamin B3:7.84mg
39.19%
Phosphorus:352.15mg
35.22%
Vitamin D:5.27µg
35.15%
Potassium:748.26mg
21.38%
Vitamin B6:0.43mg
21.37%
Magnesium:81.53mg
20.38%
Vitamin B1:0.29mg
19.5%
Folate:69.19µg
17.3%
Copper:0.33mg
16.45%
Fiber:3.54g
14.18%
Vitamin K:13.87µg
13.21%
Iron:2.28mg
12.67%
Vitamin B2:0.2mg
11.82%
Vitamin B5:1.15mg
11.54%
Vitamin E:1.72mg
11.46%
Zinc:1.02mg
6.81%
Calcium:63.74mg
6.37%
Vitamin A:151.3IU
3.03%
Source:My Recipes