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Muscle Building Recipe

Grilled Mahi-Mahi with Pineapple

Ingredients  
 
 
1 1/4 cups unsweetened pineapple juice
1/4 cup plus 2 tablespoons low-sodium soy sauce
3 tablespoons brown sugar
3 tablespoons minced green onions
1 tablespoon dark sesame oil
2 teaspoons peeled, minced gingerroot
1 1/4 teaspoons minced garlic
1/4 teaspoon dried crushed red pepper
4 (4-ounce) mahi-mahi fillets
8 (1/4inch-thick) slices fresh pineapple
Vegetable cooking spray
Fresh spinach leaves (optional)
Green onion curls (optional)
 
 
Directions:
Combine first 8 ingredients. Place fish and pineapple slices in a large shallow baking dish. Pour half of pineapple juice mixture over fish and pineapple. Cover and marinate in refrigerator 2 hours, turning fish and pineapple occasionally. Divide remaining pineapple juice mixture in half; set aside.  
Remove fish and pineapple from marinade; discard marinade.  
Coat grill rack with cooking spray; place on grill over medium-hot coals (350 to 400). Place fish and pineapple on rack; grill, covered, 5 to 6 minutes on each side or until fish flakes easily when tested with a fork and pineapple is tender, basting often with half of reserved pineapple juice mixture.  
Pour remaining half of reserved pineapple juice mixture through a wire-mesh strainer into a small saucepan, discarding solids remaining in strainer. Bring to a boil over medium heat. Remove from heat. Transfer fish and pineapple to a serving platter. Drizzle with warm pineapple juice mixture. If desired, garnish with spinach leaves and green onion curls.  
 
 
Per Serving
 
Carbohydrate 32.1g
Protein 21.1g
Fat 3.9g
Fiber 2.4g
Cholesterol 80mg
Sodium 491mg
Calcium 28mg
 
 Exchanges
 
2 Fruit
3 Lean Meat

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