FAST FOOD: Take tropical trip — at homeThe lure of Polynesia beckons, especially now, when tropical temperatures seem so alluring. When we spied a four-pack of frozen mahi-mahi fillets, we thought of hot weather.
By: Renee Enna, Chicago Tribune
The lure of Polynesia beckons, especially now, when tropical temperatures seem so alluring. When we spied a four-pack of frozen mahi-mahi fillets, we thought of hot weather. Then, we thought of pineapple rings; then, we thought of a trip to Hawaii. Reeling ourselves back in to Planet Reality, we decided at least a tropical dinner was within our grasp.
This entree can inspire you to use other types of fish, floating on other types of foods. If you want something sturdier to be the base, such as potatoes and onions, just microwave the vegetables until they’re relatively soft, then proceed to bake.
— If you’re cooking with frozen fish, let the fish thaw overnight in the fridge. But if you’ve forgotten, don’t worry: You can cook this recipe with the frozen fillets, but expect the dish to take 10 to 15 minutes longer.
— Couscous or spaghetti would be worthy foundations for this entree.
1 20-ounce can sliced pineapple in juice (see note)
¼ cup chopped fresh mint plus more for garnish
2 tablespoons plus 2 teaspoons oil
2 tablespoons honey
2 teaspoons minced ginger root
½ teaspoon salt or to taste
Freshly ground pepper
4 fillets mahi-mahi
1 package microwaveable brown rice
Heat oven to 425 degrees. Combine 2 tablespoons of the pineapple juice from the can, ¼ cup of the chopped mint, 2 tablespoons of the oil, honey, ginger root, salt and pepper to taste in a small bowl; set aside.
Arrange enough pineapple slices to fill the bottom of a lightly oiled baking pan that’s just big enough to hold the fish. Brush the fillets with the remaining 2 teaspoons of the oil; season with additional salt and pepper if desired. Place fillets on top of the pineapple. Pour the pineapple-mint sauce over the fish; bake just until seafood flakes easily, 10 to 13 minutes.
Meanwhile, microwave the rice according to package directions; divide among four plates. Place pineapple rings, fish and any remaining sauce over the rice; sprinkle fresh mint on top.
Yield: Serves 4.
Note: Different size pans will require a different amount of pineapple rings; we used 8.
Store extra pineapple with juice in the refrigerator or use the fruit as a garnish. The liquid can sweeten sparkling water too.
Approximate nutritional analysis per serving: 476 calories, 28 percent of calories from fat, 15 grams fat, 2 grams saturated fat, 160 milligrams cholesterol, 43 grams carbohydrates, 43 grams protein, 497 milligrams sodium, 2 grams fiber.