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Simple Meals Recipe

Barbecue Mahi, Baked Beans, and Mandarin Cole Slaw

Meal Time - 20 minutes / Serves 4

Cooking Sequence

    • Prepare fish and begin to marinate - 5 minutes
    • Prepare slaw and chili; prepare beans - 10 minutes
    • Complete fish and serve - 5 minutes  

Barbecue Mahi-Mahi with Baked Beans and Mandarin Cole Slaw
Recipe Help

Barbecue Mahi

Ingredients
1 lemon (for juice, rinsed)
large zip-top bag
1/4 cup barbecue sauce
1 tablespoon honey
2 teaspoons canola oil
1 1/2 lb mahi fillets (skin removed; thawed, if needed)
cooking spray

Steps

1. Preheat 2-sided tabletop grill. Squeeze juice of one-half lemon into zip-top bag; add remaining ingredients (except fish) and knead bag to blend mixture. Add fish (wash hands); seal bag tightly and marinate 10 minutes, turning occasionally, to evenly coat fish.
2. Coat grill with cooking spray. Place fish on grill (wash hands) and close lid. Grill fish 3-6 minutes or until internal temperature reaches 145°F (or flesh is opaque and separates easily with a fork). Grill time may vary depending on the thickness of the fish; use a meat thermometer to accurately ensure doneness. (If using regular grill, double cooking time, turning once.) Serve.

CALORIES (per 1/4 recipe) 200kcal; FAT 3.5g; CHOL 125mg;
SODIUM 340mg; CARB 10g; FIBER 0g; PROTEIN 31g;
VIT A 6%; VIT C 2%; CALC 2%; IRON 10%

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Baked Beans

Ingredients
1 (15-ounce) can pork and beans
1 tablespoon dried minced onions
2 tablespoons barbecue sauce
1 tablespoon mustard
1 tablespoon honey

Steps
1. Combine all ingredients in microwave-safe bowl.
2. Cover and microwave on HIGH 4 minutes or until thoroughly heated. Stir and serve.

CALORIES (per 1/4 recipe) 120kcal; FAT 1g; CHOL 0mg;
SODIUM 480mg; CARB 27g; FIBER 5g; PROTEIN 5g;
VIT A 0%; VIT C 2%; CALC 4%; IRON 10%

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Mandarin Cole Slaw

Ingredients
1 (10-ounce) bag finely shredded cabbage
1/4 cup matchstick carrots
1 cup fat-free mayonnaise
1 tablespoon mustard
1 tablespoon honey (or more, as needed)
1/4 teaspoon salt
1/4 teaspoon pepper
1 (11-ounce) can mandarin oranges, drained (about 1 cup)

Steps
1. Combine all ingredients (except oranges) in salad bowl until well blended.
2. Gently stir (or fold) in oranges. Chill until ready to serve.

CALORIES (per 1/4 recipe) 120kcal; FAT 2g; CHOL 5mg;
SODIUM 690mg; CARB 26g; FIBER 4g; PROTEIN 1g;
VIT A 40%; VIT C 70%; CALC 4%; IRON 4%

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Shopping List

Add items to your grocery list by clicking on the Add to My Grocery List next to any item below.

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ADD ALL 16 ITEMS TO LIST

Dry Grocery
Add to your grocery list 1 (11-ounce) can mandarin oranges (about 1 cup)
Add to your grocery list 1 (15-ounce) can pork and beans
Add to your grocery list 1 cup fat-free mayonnaise
Add to your grocery list 1 tablespoon lemon juice
Add to your grocery list 1 tablespoon mustard
Add to your grocery list 1/4 cup + 2 tablespoons barbecue concentrate
Add to your grocery list 2 teaspoons canola oil
Add to your grocery list 3 tablespoons honey
Add to your grocery list cooking spray

Produce
Add to your grocery list 1 (10-ounce) bag finely shredded cabbage
Add to your grocery list 1 tablespoon dried minced onions
Add to your grocery list 1/4 cup matchstick carrots

Seafood
Add to your grocery list 1 1/2 lb mahi fillets (skin removed)

Suggested Items
Add to your grocery list chocolate pie
Add to your grocery list garlic toast
Add to your grocery list lemon wedges

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Utensils & Cookware

  • 2-sided tabletop grill
  • microwave-safe bowl with lid
  • salad bowl
  • cooking spoons
  • meat thermometer
  • measuring utensils
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Shortcuts & Tips

Prep time is reduced by having the seafood department remove the skin from the mahi. Instead of mahi, you can also use grouper or snapper.
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Recipe Version R-08/07-0032

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