Nutrition Information (per serving)
calories
230
protein
17 g
sodium
275 mg
carbohydrates
15 g
fat
12 g
fiber
1 g
cholesterol
139 mg
Servings
4
Ingredients
¼ cup all-purpose flour
4 4-oz mahi fillets
2 beaten egg whites
¼ cup crushed macadamia nuts
Caramelized Pineapple Sauce
1 tsp unsalted butter
3 Tbsp finely minced onion
½ cup diced pineapple
¼ cup frozen concentrated pineapple juice
1½ Tbsp seasoned rice vinegar
1 tsp minced ginger
1½ cups vegetable stock
1 vanilla bean
½ tsp low-sodium tamari
Pinch cayenne pepper
Instructions
- Preheat oven to 400F.
- Dredge fish in flour, dip in beaten egg whites and roll in crushed macadamia nuts. Place in baking dish and bake for 10 to 15 minutes, or until fish is cooked through.
- In a large sauté pan, melt butter over low heat. Add onions and cook until transparent. Add pineapple and cook until all ingredients are browned, about 15 to 20 minutes. Add pineapple juice and rice vinegar. Cook sauce for 5 to 10 minutes, or until thick and golden.
- Add ginger and vegetable stock and bring to a boil. Split vanilla bean open lengthwise and add vanilla bean, tamari and cayenne to pan. Simmer for 15 to 20 minutes. Remove vanilla bean and puree.
- Serve 1 fish fillet with ¼ cup Caramelized Pineapple Sauce.
