Tropical Mahi Mahi

servings: 4 

calories: 300  

prep time: 20 minutes 
 
ingredients:
  • cooking spray
  • 2 mahi mahi fillets
  • 1 medium banana, peeled and sliced 1/2 inch thick
  • 1 cup chicken stock
  • 1/4 cup coconut milk
  • 1 can (8 ounces) pineapple chunks; drained and juice reserved
  • 1 teaspoon salt
  • 1/2 teaspoon pepper
  • 1/4 – 1/2 teaspoon ground nutmeg
  • 1/4 – 1/2 teaspoon ground allspice

preparation instructions:

  1. Spray large pan with cooking spray.
  2. Cook banana 2 to 3 minutes, until golden brown on both sides.
  3. Preheat oven to 350°.
  4. Cut fish fillets into serving size portions.
  5. season fillets with salt and pepper.
  6. In bowl, mix pineapple, stock, pineapple juice, coconut milk, allspice and nutmeg.
  7. Spray an oven proof baking dish with cooking spray.
  8. Place fish in prepared dish, top with banana and pineapple mixture.
  9. Cover with foil and bake 10 to 12 minutes.

suggested side dishes:

  • Fruit salad
  • Rice

Polynesian Chicken

servings: 4  

 calories: 167 

 prep time: 20 minutes

ingredients:

  • 1 can (20 ounces) pineapple chunks
  • 1 tablespoon packed brown sugar
  • 4 boneless, skinless chicken breasts, cubed
  • 1/2 cup seedless or golden raisins
  • 2 tablespoons soy sauce
  • 1/2 cup sliced green onions
  • 1 tablespoon minced garlic

preparation instructions:

  1. Drain pineapple chunks; reserve 4 tablespoons pineapple juice.
  2. Heat 2 tablespoons reserved pineapple juice over medium-heat in large nonstick pan.
  3. Add raisins, green onions, and garlic.
  4. Cook and stir 3 minutes.
  5. Stir in pineapple chunks, chicken, soy sauce and remaining 2 tablespoons juice.
  6. Cover; reduce heat to low and cook 10 minutes or until chicken is cooked throughout.

suggested side dishes:

  • Rice
  • Fruit salad
  • Hawaiian sweet rolls
  • Broccoli
  • Water chestnuts