Directions:
- Spray large nonstick skillet with nonstick cooking spray.
- Cook banana 2–3 minutes, until golden brown on both sides.
- Add mahi mahi to skillet; cook 3–4 minutes, just until fish flakes easily when tested with a fork.
- Stir in mango, broth, pineapple juice, coconut milk, salt and pepper; heat through.
- Line a serving platter with the rice.
- Place 1/2 cup watercress at each end if desired and spoon fish mixture in center.
- EACH SERVING (2 cups) PROVIDES: 1 1/4 Fruits, 1/2 Vegetable, 2 Proteins, 2 Breads, 45 Optional Calories.
- PER SERVING: 482 Calories, 33 g Protein, 5 g Fat, 73 g Carbohydrate, 695 mg Sodium, 104 mg Cholesterol, 1 g Dietary Fiber; 10 points.
Nutrition Facts
| Amount Per 1 Serving | |||
| Calories | 228.73 Kcal (958 kJ) | ||
| Calories from fat | 50.64 Kcal | ||
| % Daily Value* | |||
| Total Fat | 5.63g | 9% | |
|---|---|---|---|
| Cholesterol | 102.06mg | 34% | |
| Sodium | 814.34mg | 34% | |
| Potassium | 300.89mg | 6% | |
| Total Carbs | 16.5g | 5% | |
| Sugars | 11.12g | 44% | |
| Dietary Fiber | 2.06g | 8% | |
| Protein | 30.85g | 62% | |
| Vitamin C | 16.9mg | 28% | |
| Iron | 1.7mg | 10% | |
| Calcium | 38mg | 4% | |
| Amount Per 100 g | |||
| Calories | 74.39 Kcal (311 kJ) | ||
| Calories from fat | 16.47 Kcal | ||
| % Daily Value* | |||
| Total Fat | 1.83g | 9% | |
|---|---|---|---|
| Cholesterol | 33.19mg | 34% | |
| Sodium | 264.84mg | 34% | |
| Potassium | 97.86mg | 6% | |
| Total Carbs | 5.37g | 5% | |
| Sugars | 3.62g | 44% | |
| Dietary Fiber | 0.67g | 8% | |
| Protein | 10.03g | 62% | |
| Vitamin C | 5.5mg | 28% | |
| Iron | 0.6mg | 10% | |
| Calcium | 12.4mg | 4% | |
* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.
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