Tropical ChickenGrilled Wahoo with Mango Sauce
Bahamas Recipes
PREP TIME: 25 minutes
Mango Sauce:
medium mango, pitted, peeled and coarsely chopped (1 cup)
3 tablespoons fresh lime juice
1 tablespoon finely chopped, seeded jalapeno chile
1/4 teaspoon salt
1 large garlic clove, finely chopped
1 tablespoon finely chopped fresh cilantro, if desired
Wahoo:
1 tablespoon fresh lime juice
1 tablespoon olive oil
1/2 teaspoon chili powder
1/4 teaspoon salt
1/4 teaspoon pepper
4 (6-oz.) wahoo steaks
Instructions:
1. Heat gas or charcoal grill. In food processor bowl with metal blade or blender container, combine all mango sauce ingredients except cilantro; process until chunky. Stir in cilantro. Set aside.
2. In small bowl, combine all wahoo ingredients except wahoo steaks; mix well. Brush some of mixture over fish; reserve remaining mixture.
3. When grill is heated, place fish on gas grill over medium heat or on charcoal grill 4 to 6 inches from medium coals. Cook 5 to 10 minutes or until fish flakes easily with fork, turning once and brushing several times with lime juice mixture. Serve mango sauce with fish.
4 servings
HIGH ALTITUDE (ABOVE 3500 FEET): Place fish on gas grill over medium heat or on charcoal grill 4 to 6 inches from medium coals. Cook 8 to 13 minutes, turning once and brushing several times with lime juice mixture.
Notes:
For a speedier mango sauce, use mango from a can or jar.
To slice a mango, use a chef’s knife to cut the fruit vertically along one side of the flat pit. Repeat on the opposite side to make three pieces of mango. Cut away the flesh from all sides of the piece with the pit. Remove the skin from all pieces with a paring knife, then slice or chop the mango.
Mango sauce can be made 1 to 2 days ahead, covered and stored in the refrigerator.
To broil wahoo, place on broiler pan. Broil 4 to 6 inches from heat using grilling times as a guide, turning once and brushing with lime juice mixture as directed.
NUTRITION INFORMATION PER SERVING
SERVING SIZE 1/4 OF RECIPE CALORIES: 225
CALORIES FROM FAT: 55
Total Fat 6g
– Saturated 1g
Cholesterol 90mg
Sodium 440mg
Total Carbohydrate 10g
– Dietary Fiber 1g
– Sugars 7g
Protein 33g
EXCHANGES: 1/2 Fruit, 4-1/2 Very Lean Meat, 1 Fat
CARBOHYORATE CHOICES: 1/2