Mahi-Mahi with Pineapple Salsa

Food that tastes great!

Diabetes Calendar 2014 | www.canolaeatwell.comHealthy eating is essential to managing diabetes but it also makes you feel great.  November is Diabetes awareness month and we will be sharing recipes that can be part of anyone’s dinner table.  It just happens that these recipes have the stamp of approval from the Canadian Diabetes Association.

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Myth #3: You should eat more protein than carbs if you have diabetes.

Fact: Because carbohydrates (carbs) contribute to a rise in blood sugar, it may be tempting for people with diabetes to replace them with foods that have little or no effect on blood sugars, such as protein.  Substituting carbs with protein sources like meat, eggs and milk can lead to an imbalanced diet.  Follow Eating Well with Canada’s Food Guide to ensure you are choosing enough foods from all four food groups.

Mahi-Mahi with Pineapple Salsa

Mahi Mahi with Pineapple Salsa | www.canolaeatwell.com

This mahi-mahi has a fresh summer flavour, thanks to the combination of mint and pineapple. Canola oil’s light taste helps those fresh flavours stay bright.

Recipe and photography courtesy of www.canolainfo.org our National sister association.  Thank you for sharing!

Ingredients:

1 1/2 cup diced fresh pineapple (375 mL)
1/4 cup chopped red onion (60 mL)
1/2 cup diced red bell pepper, seeds removed (125 mL)
1 Tbsp chopped fresh mint (15 mL)
1 Tbsp fresh lime juice (15 mL)
1 Tbsp canola oil (15 mL)
4 6 oz/170 g mahi-mahi fillets (4 )
1/4 tsp freshly ground pepper (1 mL)

Directions:

1. In a bowl, combine pineapple, onion, red pepper, mint, and lime juice; refrigerate until ready to serve.
2. In a nonstick skillet, heat canola oil over medium heat. Add fish and sprinkle with pepper. Cook 3 – 5 minutes. Turn and cook an additional 3 – 5 minutes or until desired doneness.
3. Top fish with salsa and serve.

Nutritional Information:

Serving Size: 1 – 6 oz/70 g fillet of mahi-mahi and 1/2 cup (125 mL) of   salsa Calories: 220
Cholesterol: 125 mg Total Fat: 5 g
Carbohydrates: 11 g Fibre: 1 g
Protein: 32 g Saturated Fat: 0.5 g
Sodium: 150 mg

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