4.1 from 195 votes
Spicy Caribbean Mahi Mahi
Lightly spiced tomato broth poaches fresh mahi mahi. Serve over sticky rice for a healthy, flavorful meal!
Prep Time
10 mins
Cook Time
10 mins
Total Time
50 mins
Servings: 4
Calories: 226 kcal
Course:
Main Course
Cuisine:
American
Ingredients
- 1 pound mahi mahi fillets (or any fish fillet) cut into 4-6 oz portions
- 5-6 green scallions thinly sliced
- 5 cloves garlic minced
- 3 shallots thinly sliced
- 3 tablespoons olive oil
- 8 ounces good quality tomato sauce
- ¼-½ teaspoon red pepper flakes depending on how spicy you like it
- 2 bay leaves
- ¾ teaspoon kosher salt
- 2-3 grinds of black pepper
- ¾ cup water divided
- Juice of half a lemon
- Chopped parsley for garnish
Serve with
- 2 cups cooked long grain white rice - you want the rice to be sticky -- NOT converted rice.
Instructions
- Heat a 9-10" skillet over medium-low heat and swirl 3 tablespoons olive oil over the bottom of the pan. Add 5-6 green scallions, 5 cloves garlic and 3 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).
- Stir in 8 ounces good quality tomato sauce, ¼-½ teaspoon red pepper flakes, 2 bay leaves, ¾ teaspoon kosher salt, 2-3 grinds of black pepper and ½ cup water. Stir to combine and continue cooking, uncovered, until sauce has thickened somewhat, about 10 minutes.
- Stir in the remaining ¼ cup water and nestle 1 pound mahi mahi 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 for an additional 7-8 minutes. Remove from heat. Squeeze juice of half a lemon over the fish and chopped parsley for garnish.
- Serve on top of 2 cups cooked long grain white rice.
Cup of Yum
Notes
- A cool cucumber salad is good with this to take the heat off.
- A cool cucumber salad is good with this to take the heat off.
Nutrition Information
Calories
226kcal
(11%)
Carbohydrates
12g
(4%)
Protein
22g
(44%)
Fat
9g
(14%)
Saturated Fat
1g
(5%)
Cholesterol
82mg
(27%)
Sodium
1221mg
(51%)
Potassium
818mg
(23%)
Fiber
2g
(8%)
Sugar
6g
(12%)
Vitamin A
810IU
(16%)
Vitamin C
11.1mg
(12%)
Calcium
43mg
(4%)
Iron
2.4mg
(13%)
Nutrition Facts
Serving: 4Serving
Amount Per Serving
Calories 226
% Daily Value*
| Calories | 226kcal | 11% |
| Carbohydrates | 12g | 4% |
| Protein | 22g | 44% |
| Fat | 9g | 14% |
| Saturated Fat | 1g | 5% |
| Cholesterol | 82mg | 27% |
| Sodium | 1221mg | 51% |
| Potassium | 818mg | 17% |
| Fiber | 2g | 8% |
| Sugar | 6g | 12% |
| Vitamin A | 810IU | 16% |
| Vitamin C | 11.1mg | 12% |
| Calcium | 43mg | 4% |
| Iron | 2.4mg | 13% |
* Percent Daily Values are based on a 2,000 calorie diet.