Grilled Mahi Mahi with Pineapple Soy Sauce
Italian Grilled Broccoli and Almond-Basil Bulgur
Ingredients
- 6 (4-oz) mahi mahi fillets (see Note)
- ¾ cup 100% pineapple juice
- 1½ Tbsp low-sodium soy sauce
- 2 tsp sugar
- ⅛ tsp crushed red pepper
- 1½ tsp grated ginger
- 3 green onions, finely chopped
Instructions
- Preheat grill to medium-high heat. Lightly coat both sides of fish with cooking spray.
- Grill fish, covered with grill lid, 3 minutes per side or until fish flakes with a fork.
- Combine pineapple juice, soy sauce, sugar and red pepper in a small saucepan, and bring to a boil over medium-high heat. Cook 1 to 2 minutes or until slightly thickened. Remove from heat, and stir in ginger.
- Top each fish fillet evenly with sauce and green onions.
Side Dish Ingredients
- 3 (12-oz) pkg broccoli florets
- 3 Tbsp olive oil
- 1½ tsp dried Italian seasoning
- ¾ tsp salt, divided
- 1½ cups bulgur
- ⅓ cup slivered almonds
- 3 Tbsp chopped fresh basil
Side Dish Instructions
- Preheat grill to medium-high heat.
- Spread broccoli florets on 2 large pieces of foil. Drizzle evenly with oil, and sprinkle with Italian seasoning and ¼ tsp salt. Seal foil packets tightly.
- Grill packet, covered with grill lid, 15 minutes or until broccoli is crisp-tender.
- Meanwhile, cook bulgur according to package directions; toss with ½ tsp salt, almonds and basil.
- Serve broccoli and bulgur alongside fish.
Nutritional Information
| Main | Side | Total | |
| Servings | 6 | 6 | |
| Calories |
120
|
240
|
360
|
| Fat (g) | 1 | 12 | 13 |
| Sat. Fat (g) | 0 | 2 | 2 |
| Protein (g) | 21 | 10 | 31 |
| Carb (g) | 6 | 28 | 34 |
| Fiber (g) | 0 | 9 | 9 |
| Sodium (mg) | 250 | 340 | 590 |
Heart Healthy Meal Plan
This recipe selected from the eMeals Heart Healthy Meal Plan.
Each Dinner Plan Includes:
- Seven Dinner Menus
- Matching Grocery List
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