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Tlc Tracy Mahi Mahi Saute with Florida Grapefruit Mojo and Black Bean Puree Recipe

Looking for an easy TLC Tracy Mahi Mahi Saute with Florida Grapefruit Mojo and Black Bean Puree recipe? Learn how to make TLC Tracy Mahi Mahi Saute with Florida Grapefruit Mojo and Black Bean Puree using healthy ingredients.


Submitted by tracylizcarroll

Makes 4 servings



Actual calories is 351, 48 g protein, 19 g carbs, 3 g fiber, 8 g fat (2 g sat fat) 21% cal from fat, 166 mg chol, 543 mg sod. Had difficulty entering this because most of the ingredients are for marinade and so will be dumped out and should not count toward calories. That is why I say "1TBL of olive oil...but really use 6 TBL" and "1 TBL of vegetable oil...but really use 2 TBL", to make the calculations turn out closer to reality. This recipe is from Eat Light magazine. (Which is where I got the nutritional info from.)

Recipe Ingredients for TLC Tracy Mahi Mahi Saute with Florida Grapefruit Mojo and Black Bean Puree

4 grapefruit, juice and zest, really use 4 grapefruits
2 fruit limes, juice and zest , really use 2 limes
1 small onion, finely julienned
1 tsp garlic, chopped
2 tbl cider vinegar
1 tbl olive oil, really 6 tbl but it is marinade and throws the calories off if I put 6 tbl
1/4 tsp cracked black pepper
1 dash salt (to taste)
32 oz Mahi-Mahi, filllets
1 tbl vegetable oil, really 2 tbl but it is marinade and throws the calories off if I put 2 tbl
1 grapefruit, some sections to use for serving
1 garlic clove, chopped
1 small onion, chopped
1 habanero pepper (or 1 jalepeno pepper), chopped
1 cup cooked or canned black beans
1 cup chicken stock
1 dash salt, to taste
1 dash pepper, to taste

Recipe Directions for TLC Tracy Mahi Mahi Saute with Florida Grapefruit Mojo and Black Bean Puree

  1. Mahi Mojo: Combine Mojo ingredients (grapefruit, lime, onion, garlic, vinegar, olive oil, pepper, salt) in a bowl. Place fish in a baking dish large enough to hold fish in a singer layer. Ladle mojo over fish to cover, reserving remaining mojo. Marinate in refrigerator for 2 hours.

  2. Black Bean Puree: Saute garlic, onion and chili peppers in a nonstick skillet until soft. Add beans and chicken stock. Cook 15 minutes. Transfer mixture to blender and process until smooth. Season with salt and pepper.

  3. Heat oil in saute pan until very hot. Place fish in pan and cook approximately 2 minutes on each side. Ladle black bean sauce on serving plates and set a fillet on top of each. Ladle a little of remaining mojo on fish. Garnish with grapefruit sections.

Categories

Beans, Fish, Main Dish

Nutrition Facts
Serving Size 608.6g
Amount Per Serving
Calories
398
Calories from Fat
86
% Daily Value*
Total Fat
9.6g
15%
Saturated Fat
1.9g
9%
Trans Fat
0.0g
Cholesterol
195mg
65%
Sodium
793mg
33%
Potassium
1200mg
34%
Total Carbohydrates
31.5g
10%
Dietary Fiber
7.0g
28%
Sugars
14.5g
Protein
48.5g
Vitamin A 32% Vitamin C 140%
Calcium 7% Iron 30%
* Based on a 2000 calorie diet

Nutritional details are an estimate and should only be used as a guide for approximation.
Legend

Fat
Protein
Carbs
Alcohol
Other

Calorie Breakdown
Nutrition Breakdown
Daily Values
Daily Values

Health Information

Nutrition Grade
96% confidence
B
  Good points
  • Very high in vitamin C
  •   Bad points
  • High in cholesterol
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