Mahi Mahi with Pineapple & Red Peppers

A hearty, white-fleshed fish, mahi mahi stands up well to the bold flavors of pineapple and red bell pepper.

Photo: Jodi Pudge

By Robin Miller

Serves: 4
Hands-on time: 10 minutes
Total time: 15 minutes

INGREDIENTS:

• 2 1/3 cups low-sodium chicken broth, divided
• 1 cup whole-wheat couscous
• 2 tsp olive oil
• 4 4-oz boneless, skinless mahi mahi fillets
• 1/4 tsp each sea salt and fresh ground black pepper
• 2 cups chopped fresh pineapple
• 1 red bell pepper, diced
• 2 tbsp chopped fresh chives

INSTRUCTIONS:

1. In a small saucepan, bring 1 1/3 cups broth to a boil on high heat. Stir in couscous. Remove from heat immediately, cover and let sit for 5 minutes, until liquid is absorbed.
2. Meanwhile, in a large skillet, heat oil on medium-high. Season both sides of mahi mahi with salt and black pepper. Add mahi mahi to skillet and cook for 1 minute per side, until golden. Remove from pan and set aside.
3. Add pineapple and bell pepper to skillet and cook on medium-high for 2 minutes, until soft, stirring occasionally. Stir in cooked couscous, remaining 1 cup broth and chives and mix well. Arrange mahi mahi on top of couscous mixture, cover with foil and cook for 2 minutes, until mahi mahi is tender and steaming under foil.

Nutrients per serving (1 mahi mahi fillet and 1 cup couscous mixture): Calories: 300, Total Fat: 4.5 g, Sat. Fat: 1 g, Carbs: 38 g, Fiber: 6 g, Sugars: 10 g, Protein: 29 g, Sodium: 260 mg, Cholesterol: 85 mg

Nutritional Bonus: When shopping for couscous, make sure to grab the whole-wheat variety: It offers more B vitamins and fiber than its stripped semolina counterpart.

POWERFUL PINEAPPLE:
Pineapple contains an enzyme, called bromelain, that helps tenderize fish and other meats by breaking down proteins and softening connective tissues – all while infusing it with fresh, sweet, tangy flavor
.