This mahi-mahi has a fresh summer flavour, thanks to the combination of mint and pineapple.

Makes 4 servings
Cooking time: 10 minutes

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 for 3 – 5 minutes. Turn and cook for additional 3 – 5 minutes or until desired doneness.
  3. Top fish with pineapple salsa and serve.

Notes

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

Recipe courtesy of canolainfo.org, featured in the Canadian Diabetes Association’s 2014 Healthy Living Calendar. To download the latest recipes, visit diabetes.ca/calendar.

Nutritional Information

Per Serving
Calories 220
Total Fat 5 g
Saturated Fat 0.5 g
Cholesterol 125 mg
Carbohydrates 11 g
Fibre 1 g
Sugars 7 g
Protein 32 g
Sodium 150 mg
Potassium 836 mg
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