Mahi Mahi with Pineapple Shallot Sauce
Mahi Mahi with Pineapple Shallot Sauce
Yield: 4 servings
Total Time: 25 minutes
A delicious fillet of Mahi Mahi seared to perfection and topped with a tangy/sweet Pineapple Shallot Sauce. Served on top of a bed of Pineapple and Red Bell Pepper Couscous.
Ingredients:
For the Pineapple Shallot Sauce:
1 tablespoon butter
1 large shallots, sliced
2 tablespoons brown sugar
1/2 cup crushed pineapple
1 1/2 teaspoons light soy sauce
juice of 1 small lemon
For the Mahi Mahi with Pineapple and Red Bell Pepper Couscous:
2 1/3 cups low sodium chicken broth, divided
1 cup whole wheat couscous
2 teaspoons extra virgin olive oil
4 6 oz boneless, skinless Mahi Mahi fillets
1 teaspoon kosher salt
1 teaspoon fresh ground black pepper
1 medium pineapple, peeled, cored, and chopped (about 2 1/2 cups)
1 red bell pepper, diced
4 tablespoons chopped fresh chives
Directions:
For the Pineapple Shallot Sauce:
In a small sauce pan, over medium high heat, melt butter. Add shallots, sauté for 4 minutes, until they begin to soften. Mix in brown sugar, stirring for 30 seconds, until melted.
Add crushed pineapple, soy sauce, and lemon juice and bring to a boil. Boil, stirring as needed, until almost all of the liquid has reduced, about 5 minutes.
Carefully transfer liquid to a blender or food processor and puree until smooth. Set aside.
For the Mahi Mahi with Pineapple and Red Bell Pepper Couscous:
In a medium saucepan, bring 1 1/3 cups broth to a boil on high heat. Stir in couscous and remove from heat immediately. Cover and set aside.
In a large skillet, heat olive oil over medium high heat. Season both sides of the Mahi with salt and pepper. Add Mahi to skillet and sear for 2 minutes on each side, until golden brown. Remove from pan and set aside.
Add pineapple and bell pepper to skillet and cook on medium-high heat for 5 minutes, until soft, stirring as needed. While the pineapple and bell pepper is cooking, remove the lid off the couscous. Using a large fork, fluff the couscous so it is loose.
Stir in the fluffed couscous and remaining 1 cup of broth into the pineapple and bell pepper mixture. Arrange the Mahi on top of the couscous mixture. Using a spatula, coat the top of each Mahi fillet with a fourth of the Pineapple Shallot Sauce. Tent the skillet with foil --to allow air out, don't use the lid to the pan-- and cook for 4 minutes, until the Mahi is tender and steaming under the foil. Serve immediately.
Nutrition Info for 1 serving (1 piece of fish with sauce, and couscous): 477 calories, 7.4 g fat, 56 g carbs, 4 g fiber, 47 g protein
**nutrition info calculated using sparkrecipes.com
Pineapple Shallot Sauce: TNCB original
Mahi Mahi with Pineapple and Red Bell Pepper Couscous: adapted from Clean Eating Oct 2011
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