BLUEBERRY-MANGO MAHI MAHI
Serve with roasted red potatoes and steamed broccoli.
(Number of Powerfoods: 3)
1/3 CUP BLUEBERRIES
1/3 CUP DICED MANGO
2 TABLESPOONS MINCED RED ONION
1 TABLESPOON MINCED CILANTRO
1 TABLESPOON LIME JUICE
½ TEASPOON MINCED JALAPEÑO PEPPER
2 TEASPOONS SUGAR SALT AND PEPPER
1 TEASPOON EXTRA-VIRGIN OLIVE OIL
4 MAHI MAHI, RED SNAPPER, SEA BASS, OR HALIBUT FILLETS (4 OUNCES
EACH)1. Mix the blueberries, mango, onion, cilantro, lime juice, jalapeño, sugar, and ¼ teaspoon salt in a
bowl. Don't worry about crushing the blueberries; you want to release the juice. Set aside.
2. Heat the oil in a grill pan or skillet over medium-high heat. Season the fish with salt and pepper
and place, skin side down, in the pan. Cook for 4 to 5 minutes, until the skin is lightly charred and
crispy. Turn and sear for another 2 to 3 minutes or until cooked through. Avoid overcooking; the fish
should flake easily with a gentle touch of a fork.
3. Top each piece of fish with the blueberry mixture.
Makes 4 servings.
Per serving: 160 calories, 27 g protein, 7 g carbohydrates, 2 g fat (0 g saturated), 280 mg sodium, 1
g fiber
FOOD FACT
People who eat fish at least once a week can reduce their risk of macular degeneration—the
leading cause of adult blindness—by 50 percent. The key, researchers say, may be in the
omega-3 fatty acids, which may reduce inflammation in the retina.