Low Carb Spicy Caribbean Mahi Mahi

13 50 271
Ingredients Minutes Calories
Prep Cook Servings
10 min 40 min 4
Low Carb Spicy Caribbean Mahi Mahi
Health Highlights
Poached mahi mahi in spiced tomato broth, but feel free to use any white fish!

Ingredients


454 gm Mahi mahi fillet (cut into four portions; or any white fish you prefer)
5 green onion (stem) Green onion (thinly sliced)
5 clove(s) Garlic (minced)
3 medium shallot(s) Shallots (thinly sliced)
3 tbsp Extra virgin olive oil
1/2 can(s) (16 oz) Tomato sauce, canned (good quality)
1 dash Red pepper flakes
2 leaf Bay leaf
1/2 tsp Kosher salt
1 dash Black pepper
3/4 cup Water (divided)
1/2 whole lemon(s) Lemon juice
1/4 cup Parsley, fresh (chopped; for garnish)

Instructions


  1. In a 9" or 10" skillet with a lid add the olive oil and heat over medium low heat. Add the scallions, garlic and shallots and cook, stirring occasionally until vegetables are soft and translucent, about 10-15 minutes. (Don't crank up the heat - you don't want these vegetables to brown).
  2. Add the tomato sauce, red pepper flakes, bay leaves, salt, pepper and 1/2 cup water. Stir to combine and continue cooking, uncovered until sauce has thickened somewhat, about 10 minutes.
  3. Stir in the remaining 1/4 cup water and place the fish fillets in the poaching liquid. Put the lid on securely and poach the fish on low to medium low heat for about 8 minutes. Using tongs or a spatula, flip the fish over and continue to poach an additional 7-8 minutes. Remove from heat. Squeeze lemon juice over the fish and chopped parsley. Serve on top of sticky white rice. A cool cucumber salad is really good with this to take the heat off.

Nutrition Facts

Per Portion

Calories 271
Calories from fat 105
Calories from saturated fat 15.4
Total Fat 11.7 g
Saturated Fat 1.7 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.2 g
Monounsaturated Fat 7.6 g
Cholesterol 81 mg
Sodium 722 mg
Potassium 981 mg
Total Carbohydrate 18.9 g
Dietary Fiber 4.1 g
Sugars 8.5 g
Protein 24.6 g

Dietary servings

Per Portion


Meat 1.3
Vegetables 1.6

Energy sources


Pygal25%441.83392080337416132.737421045365839%410.6765229728605277.2132193646226636%300.30125209306124158.2825370965500225%39%36%CarbohydratesFatProtein
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