Macadamia-Crusted Mahi-mahi

(Serves 4)

• For the pineapple sauce
• 1 teaspoon butter
• 3 tablespoons finely minced onion
• 1/2 cup diced fresh pineapple
• 1/4 cup frozen concentrated pineapple juice
• 1 1/2 tablespoons rice vinegar
• 1 teaspoon peeled, minced ginger
• 1 1/2 cups vegetable stock
• 1 vanilla bean
• 1/2 teaspoon low-sodium tamari sauce
• Pinch cayenne pepper
• For the mahi-mahi
• 4 4-ounce mahi-mahi fillets
• Salt and pepper to season
• 1/4 cup all-purpose flour
• 2 beaten egg whites
• 1/4 cup crushed macadamia nuts

1. Preheat the oven to 400°F. In a medium sauté pan, melt butter over low heat. Add onion and cook until translucent. Add pineapple and cook until browned, about 15 to 20 minutes. Add pineapple juice and rice vinegar and cook for 5 to 10 minutes, or until thick and golden.

2. Add ginger and vegetable stock and bring to a boil. Add vanilla bean, tamari sauce, and cayenne pepper and simmer for 15 to 20 minutes. Remove vanilla bean. Purée mixture and set aside.

3. Season fish with salt and pepper. Dredge each fillet in flour, then in egg whites and nuts. Place in a greased baking dish and bake for 10 to 15 minutes, or until fish is cooked through.

4. Serve each fish fillet with 1/4 cup caramelized pineapple sauce.

Nutrients per serving calories 230; protein 17g; carbohydrates 15g; fiber 1g; fat 12g; cholesterol 139mg; sodium 275mg

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