People often think that to eat healthy you need to sacrifice flavor or that the food you eat will not be as exciting in indulging something “sinful.” This recipe for healthy grilled Mahi is evidence that healthy, fresh food — especially when prepared in a creative way — is anything but boring.
GRILLED MAHI ON PINEAPPLE BARK WITH QUINOA AND TROPICAL CHUTNEY
Yield: 4 servings
Ingredients for your Kroger shopping list:
1 pineapple
1 cup apple cider vinegar
3 tablespoons Kroger dark brown sugar
1/4 teaspoon Kroger ground cumin
1/4 teaspoon Kroger ground coriander
½ teaspoon Kroger red pepper flakes
½ teaspoon Kroger dry mustard
1/4 teaspoon Kroger salt
1/4 teaspoon Kroger ground black pepper
1 medium mango, peeled and diced
2 cloves garlic, minced
½ cup diced red onion, diced
1 tablespoon fresh ginger, minced
3 tablespoons orange juice (juice of ½ small orange)
1 tablespoon orange zest, fresh
1/4 cup raisins
1 ½ cups cooked quinoa (1 cup raw), rinsed
2 cups water
1 tablespoon Kroger olive oil
4 4-ounce Mahi Mahi filets
Kitchen twine
Directions:
For the chutney:
Carve bark away from pineapple to create 8 “planks”; reserve for cooking fish. Chop and reserve 1 ½ cups of pineapple. In a large saucepan combine apple cider vinegar, dark brown sugar, cumin, coriander, red pepper flakes, dry mustard, salt and pepper. Bring to a rolling boil, and boil for 5 minutes. Reduce heat and stir in onions, garlic, ginger, orange juice, orange zest, raisins, mango and pineapple. Cover and simmer for 1/2 hour. Pour mixture into a glass bowl and allow to cool before serving.
For the Mahi on pineapple bark:
Place each Mahi filet between two planks of pineapple bark and secure with kitchen twine. Spray cold grate with grilling spray and turn grill to medium-high heat. Grill pineapple and fish until internal temperature of fish reaches 145º F, approximately 15 minutes.
For the quinoa:
Cook quinoa in 2 cups water and 1 tablespoon olive oil at a medium-high simmer for 12-15 minutes, stirring often. Drain the quinoa and chill.
Chef Notes: Chutney texture and flavor improves with refrigeration. If making chutney the day before, wrap pineapple bark in cling wrap and refrigerate until ready to use. Fish may take longer to cook due to thick pineapple bark.
NUTRITION INFORMATION PER SERVING: 446 Calories; 7 grams Fat; 1 gram Saturated Fat; 83 mg Cholesterol; 252 mg Sodium; 69 grams Carbohydrates; 5 grams Fiber; 22 grams Sugar; 28 grams Protein
What are the health benefits of these ingredients?
- Mahi mahi: Contains omega 3 fatty acids, B vitamins (B-3, B-6, B-12)
- Pineapple: High in vitamin B-6, vitamin C, magnesium, potassium and fiber
- Quinoa: Contains protein, iron, magnesium, potassium, folate and fiber
- Olive oil: Contains monounsaturated fatty acids
- Apple cider vinegar: Contains polyphenols (antioxidants)
- Mango: Good source of potassium; high in fiber, vitamin A, vitamin B-6 and vitamin C
- Onion: Contains potassium and fiber; high in vitamin C
- Garlic: Good source of vitamin B-6, vitamin C; high in manganese
- Ginger: Contains antioxidant gingerol
- Oranges: High in vitamin C
Henry Ford LiveWell and Kroger have teamed up to assist you in your wellness journey! Stop by any of the four designated Kroger locations in Commerce Township, Dearborn, Shelby Township and Southgate on Wednesdays from 10 a.m.-1 p.m and talk with a Henry Ford registered dietitian nutritionist about current food trends, how to cook for food allergies, what staples you need on-hand to prepare a fast, healthy meal, and more. Learn more about the program.
Looking for more info and want to make an appointment with a registered dietitian? Call 1-855-434-5483 or email ContactUs@henryfordlivewell.com.
