Blackened Mahi Mahi with Pineapple Salsa and Rice
Tender mahi mahi fillets coated in a blend of spices and served with a refreshing pineapple salsa over rice.
Large Prep time: 25-30min.
Large Instructions
Thaw in refrigerator.
1.To prepare rice: In sauce pan, add rice and 2 1/4 cups water. Bring to boil, stir once, cover and cook on low heat for 20-25 min. Fluff with fork.
2.Meanwhile, empty pineapple salsa into bowl and stir with spoon to ensure everything is combined. Set aside.
3.GRILL:Preheat grill to 300°F and keep flames to med-high heat.
STOVETOP:Heat ½ Tbsp. of olive oil in medium sauté pan for med-high heat.
4.Add desired amount of cayenne pepper from portion cup to blackened spice rub. Remove mahi mahi fillets from packaging and pat dry with paper towel. Liberally rub each fillet with blackened spice rub, coating each side evenly.
GRILL:Add fillets to grill and cook for 4-5 min. on each side.
STOVETOP:Add fillets to heated pan. Cook for 4-5 min. per side, or until fish is flaky and cooked through (internal temp. 145°F).
5.To serve: place fish over rice and top with pineapple salsa.
Medium Prep time: 25-30 min.
Medium Instructions
Thaw in refrigerator.
1.To prepare rice: In sauce pan, add rice and 1 1/8 cups water. Bring to boil, stir once, cover and cook on low heat for 20-25 min. Fluff with fork.
2.Meanwhile, empty pineapple salsa into bowl and stir with spoon to ensure everything is combined. Set aside.
3.GRILL:Preheat grill to 300°F and keep flames to med-high heat.
STOVETOP:Heat ½ Tbsp. of olive oil in medium sauté pan for med-high heat.
4.Add desired amount of cayenne pepper from portion cup to blackened spice rub. Remove mahi mahi fillets from packaging and pat dry with paper towel. Liberally rub each fillet with blackened spice rub, coating each side evenly.
GRILL:Add fillets to grill and cook for 4-5 min. on each side.
STOVETOP:Add fillets to heated pan. Cook for 4-5 min. per side, or until fish is flaky and cooked through (internal temp. 145°F).
5.To serve: place fish over rice and top with pineapple salsa.
Serving Suggestion
Dream Dinners Key Lime Corn
| Nutrition Facts | |
|---|---|
|
Serving size
4oz fish & salsa (182g)
|
|
|
Amount per serving
Calories
140
|
|
| % Daily Value* | |
|
Total Fat
1g
|
1% |
|
Saturated Fat
0g
|
|
|
Trans Fat
0g
|
|
|
Sodium
300mg
|
13% |
|
Cholesterol
80mg
|
27% |
|
Total Carbohydrates
10g
|
4% |
|
Dietary Fiber
2g
|
7% |
|
Total Sugars
6g
|
|
|
Includes 0g Added Sugars
|
|
|
Protein
22g
|
44% |
|
Vitamin D
0mcg
|
|
|
Calcium
31mg
|
2% |
|
Iron
2mg
|
11% |
|
Potassium
616mg
|
13% |
| * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. | |
| Nutrition Facts | |
|---|---|
|
Serving size
3/4 cup rice
|
|
|
Amount per serving
Calories
160
|
|
| % Daily Value* | |
|
Total Fat
0g
|
|
|
Saturated Fat
0g
|
|
|
Trans Fat
0g
|
|
|
Sodium
0mg
|
|
|
Cholesterol
0mg
|
|
|
Total Carbohydrates
35g
|
13% |
|
Dietary Fiber
0g
|
|
|
Total Sugars
0g
|
|
|
Includes 0g Added Sugars
|
|
|
Protein
4g
|
8% |
|
Vitamin D
0mcg
|
|
|
Calcium
3mg
|
|
|
Iron
.4mg
|
2% |
|
Potassium
50mg
|
1% |
| * The % Daily Value (DV) tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice. | |
Contains: Fish (Mahi Mahi)
May Contain: Milk, Eggs, Fish, Shellfish, Tree Nuts, Peanuts, Wheat, Soybeans, Sesame.
Ingredients: BLACKENED MAHI MAHI: Mahi mahi Fish, Pineapple Tidbit (Pineapple, Pineapple Juice, Water and Clarified Pineapple Juice Concentrate (Water, Clarified Pineapple Juice Concentrate)), Lime Juice, Diced Red Peppers (Bell Peppers, Water and Citric Acid), Yellow Onion, Paprika (Paprika and Silicon Dioxide), Granulated Garlic, Onion Powder, Kosher Salt (Salt, Yellow Prussiate of Soda), Cilantro Leaves, Black Pepper Ground, Dried Oregano, Cayenne Pepper. RICE:Water, White Rice (Enriched long grain parboiled rice, ferric orthophosphate, niacin, thiamine mononitrate and folic acid)
Nutritional information is per serving unless otherwise stated and are based on standard formulations. For example, if one Large dinner was divided into 6 equal portions, the nutritional information is accurate for one portion. Variations in ingredients and preparation, as well as substitutions, will increase or decrease any stated nutritional values. Items vary by store, and are subject to change. Contact your local store for further assistance.