Coconut-Poached Mahi-Mahi

Coconut-Poached Mahi-Mahi

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From: Diabetic Living Magazine

This quick-and-easy fish recipe uses just one pan and is ready in 20 minutes. Mild, sweet mahi-mahi is poached with bok choy in a island-inspired lime-coconut sauce.

Ingredients 4 servings

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Original recipe yields 4 servings
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  • 1 pound fresh or frozen skinless, boneless mahi-mahi or other firm whitefish fillets
  • ¾ teaspoon salt
  • 1 lime
  • 1 (15 ounce) can unsweetened light coconut milk
  • 1 fresh Thai green chile pepper, stemmed, seeded and thinly sliced (see Tip)
  • 1 tablespoon sugar
  • 1 small head bok choy, torn (about 3 cups)
  • Sliced fresh green chile peppers

Preparation

  • Prep

  • Ready In

  1. Thaw fish, if frozen. Cut fish into eight pieces; rinse fish and pat dry with paper towels. Sprinkle salt evenly over fish pieces; rub in with your fingers. Set fish aside. Finely shred peel from the lime; juice the lime. Set peel aside. In a large saucepan, combine the lime juice, coconut milk, the thinly sliced Thai chile pepper and the sugar. Bring just to boiling; reduce heat.
  2. Carefully place fish in coconut milk mixture in saucepan. Cook fish, covered, 5 minutes. Uncover; gently stir in bok choy. Cook 3 to 5 minutes more or until fish flakes easily when tested with a fork. Ladle fish, bok choy and cooking liquid into bowls. Top with lime peel and additional chile pepper.
  • Tip: Because chile peppers contain volatile oils that can burn your skin and eyes, avoid direct contact with them as much as possible. When working with chile peppers, wear plastic or rubber gloves. If your bare hands do touch the peppers, wash your hands and nails well with soap and warm water.

Nutrition information

  • Serving size: 1 serving
  • Per serving: 186 calories; 7 g fat(4 g sat); 1 g fiber; 9 g carbohydrates; 22 g protein; 43 mcg folate; 83 mg cholesterol; 4 g sugars; 2,685 IU vitamin A; 53 mg vitamin C; 76 mg calcium; 3 mg iron; 599 mg sodium; 648 mg potassium
  • Nutrition Bonus: Vitamin C (88% daily value), Vitamin A (54% dv)
  • Carbohydrate Servings: ½
  • Exchanges: 3 lean protein, ½ starch

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