Blew out stage footage

I think I totally screwed up. I'm so bloody new at this.

I was using the XH-A1 to film a dance troupe. I still don't have the hang of all the controls, so I used the "concert" setting to automatically adjust for stage lights. Last time I did it, the result looked great. This time, however, I got zebras all over the place. I tried to adjust the F-stop but couldn't get it to respond since it was on auto (focus was manual, at least). With no time to figure it out, I finally gave up and just shot it, hoping in my naivete that I could correct in post.

So as you can probably guess, I have a big problem on my hands now. The dancers are completely blown out. I can't find any filter in Final Cut to knock down the highlights. I've tried every effects filter I can find but they only effect color or overall contrast and brightness.

So, two questions:
1. What should I have done differently to knock down the highlights while I was shooting (live work is so on the fly - absolutely no time to prepare for this one because the client gave me the wrong address and I got there 10 minutes before curtain with a camera I'm still learning to use).

2. What can I do in FC to correct all the blown-out footage?

Thank you for the help.