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MAHIMAHI WITH A TROPICAL TASTE

1 1/4 to 1 1/2 cups fresh chopped pineapple (or canned pineapple chunks in their own juice, drained)
1/2 cup chopped red onion
1/4 cup chopped cilantro
2 tbsp flaked unsweetened coconut
2 tbsp fresh lime juice
1 jalapeno pepper, finely diced
2 tsp crushed white peppercorns (or peppercorn blend)

Make the salsa by combining the pineapple, onion, cilantro, coconut, lime juice, jalapeno, and half the crushed peppercorns in a medium bowl.  Set salsa aside while you prepare the fish.

1/2 cup panko
3 tbsp finely chopped macadamia nuts
1/2 tsp salt (preferably sea salt), divided
1/4 light coconut milk mixed with 1/2 cup fat-free milk
2 tbsp low-sodium soy sauce
4 (approx. 6-oz each) mahimahi fillets
1 1/2 tbsp olive or canola oil

Nonstick cooking spray

Preheat oven to 400 degrees.

In a shallow dish or pie plate, combine the panko, macadamia nuts, 1/4 teaspoon of the salt, and the remaining half of the peppercorns from the salsa recipe.  Combine the soy sauce with the milk mixture in another shallow dish or pie plate.  Sprinkle the remaining 1/4 teaspoon of the salt over the fish fillets.  Dip one side of the fish fillet in the milk mixture then dredge same side through the panko mixture.

Over medium-high heat, heat the oil in a large nonstick skillet that has been coated with the cooking spray.  Add the fish fillets, coated side down and cook for 3 minutes.  Turn the fish over and place in the oven.  Bake at 400 degrees for 10 minutes or until the fish flakes easily.

4 servings, each consisting of a fish fillet with 1/2 cup of the salsa
Approximately per serving: 330 calories, 18 g carbs and 35 g protein

 File Photo

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