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Mahi-Mahi
Fish
Nutri-ScoreA

Mahi-Mahi

Coryphaena hippurus

Clinical Encyclopedia

Mahi-Mahi, also known as dolphinfish, is a vibrant, flavorful fish rich in protein and essential nutrients. It is known for its firm texture and mild taste, making it a popular choice in various culinary dishes.

Scientific NameCoryphaena hippurus
Region of OriginFound in warm oceanic waters worldwide, particularly in the tropical and subtropical regions.
Popular Comparisons:
Mahi-Mahi VS Alaska Plaice FilletMahi-Mahi VS Albacore TunaMahi-Mahi VS Albacore White TunaMahi-Mahi VS Albacore White Tuna LoinMahi-Mahi VS Amberjack Yellowtail FilletMahi-Mahi VS American Plaice

Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories134 kcal
Water
75%
Fiber0g
Total26.0g
Protein
23g(88%)
Fats
3g(12%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Health Benefits

✓High in protein, Mahi-Mahi supports muscle growth and repair, making it an excellent choice for athletes and active individuals.
✓Rich in omega-3 fatty acids, it promotes heart health by reducing inflammation and lowering blood pressure.
✓Contains essential vitamins and minerals, including B12 and selenium, which are vital for energy metabolism and immune function.
✓Low in calories and fat, making it a great option for weight management and healthy eating.

Possible Risks & Side Effects

!Mahi-Mahi may contain mercury, so it is advisable to limit consumption, especially for pregnant women and young children.
!Some individuals may experience allergic reactions to fish; caution is advised for those with known seafood allergies.

How to Prepare & Consume

Mahi-Mahi is best enjoyed grilled, baked, or pan-seared. It can be marinated to enhance flavor and should be cooked until opaque and flaky.

Smart Selection & Storage

How to Select

Choose Mahi-Mahi that is bright in color, with firm flesh and a fresh ocean smell. Avoid any fish with a dull appearance or strong fishy odor.

How to Store

Store Mahi-Mahi in the coldest part of the refrigerator and consume within 1-2 days. For longer storage, wrap tightly and freeze.

Myths vs Realities

MythMahi-Mahi is the same as dolphin.+
RealityMahi-Mahi is not related to dolphins; it is a fish known scientifically as Coryphaena hippurus.
MythAll fish are high in mercury.+
RealityWhile some fish have higher mercury levels, Mahi-Mahi is safe to eat in moderation.
MythYou can only eat Mahi-Mahi in restaurants.+
RealityMahi-Mahi can be easily prepared at home using various cooking methods.

Healthy Recipes

Grilled Mahi-Mahi Tacos with Avocado Salsa

These grilled mahi-mahi tacos are packed with flavor and topped with a fresh avocado salsa, making them a healthy and delicious meal option.

Ingredients
  • 2 mahi-mahi fillets (6 oz each)
  • 1 tablespoon olive oil
  • 1 teaspoon chili powder
  • 1 teaspoon cumin
  • Salt and pepper to taste
  • 4 corn tortillas
  • 1 avocado, diced
  • 1 tomato, diced
  • 1/4 red onion, finely chopped
  • Juice of 1 lime
  • Fresh cilantro for garnish
Instructions
  1. 1. Preheat the grill to medium-high heat.
  2. 2. Rub the mahi-mahi fillets with olive oil, chili powder, cumin, salt, and pepper.
  3. 3. Grill the fillets for 4-5 minutes on each side until cooked through.
  4. 4. In a bowl, combine avocado, tomato, red onion, lime juice, and cilantro to make the salsa.
  5. 5. Warm the corn tortillas on the grill for 1 minute on each side.
  6. 6. Assemble the tacos by placing grilled mahi-mahi on tortillas and topping with avocado salsa.

Mahi-Mahi with Mango Salsa

This light and refreshing dish features mahi-mahi topped with a vibrant mango salsa, perfect for a healthy dinner.

Ingredients
  • 2 mahi-mahi fillets (6 oz each)
  • 1 tablespoon olive oil
  • Salt and pepper to taste
  • 1 ripe mango, diced
  • 1/2 red bell pepper, diced
  • 1/4 red onion, finely chopped
  • Juice of 1 lime
  • 1 tablespoon chopped fresh mint
Instructions
  1. 1. Preheat the oven to 400°F (200°C).
  2. 2. Season the mahi-mahi fillets with olive oil, salt, and pepper, then place them on a baking sheet.
  3. 3. Bake for 12-15 minutes until the fish is flaky and cooked through.
  4. 4. In a bowl, mix the mango, red bell pepper, red onion, lime juice, and mint to create the salsa.
  5. 5. Serve the mahi-mahi topped with mango salsa.

Mahi-Mahi Stir-Fry with Broccoli and Quinoa

A quick and nutritious stir-fry featuring mahi-mahi, broccoli, and quinoa, perfect for a healthy weeknight meal.

Ingredients
  • 2 mahi-mahi fillets (6 oz each), cut into bite-sized pieces
  • 1 cup broccoli florets
  • 1 cup cooked quinoa
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 2 cloves garlic, minced
  • 1 teaspoon ginger, minced
  • Sesame seeds for garnish
Instructions
  1. 1. Heat sesame oil in a large skillet over medium heat.
  2. 2. Add garlic and ginger, sauté for 1 minute until fragrant.
  3. 3. Add mahi-mahi pieces and cook for 3-4 minutes until browned.
  4. 4. Stir in broccoli and soy sauce, cooking for an additional 5 minutes until broccoli is tender.
  5. 5. Serve over cooked quinoa and sprinkle with sesame seeds.

Baked Mahi-Mahi with Lemon and Herbs

This simple baked mahi-mahi recipe is infused with lemon and fresh herbs, making it a healthy and flavorful dish.

Ingredients
  • 2 mahi-mahi fillets (6 oz each)
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • 1 teaspoon dried oregano
  • 1 teaspoon dried thyme
  • Salt and pepper to taste
  • Lemon slices for garnish
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. In a baking dish, place mahi-mahi fillets and drizzle with olive oil and lemon juice.
  3. 3. Sprinkle oregano, thyme, salt, and pepper over the fish.
  4. 4. Bake for 15-20 minutes until the fish is opaque and flakes easily.
  5. 5. Garnish with lemon slices before serving.

Mahi-Mahi Salad with Citrus Vinaigrette

A vibrant salad featuring grilled mahi-mahi, mixed greens, and a zesty citrus vinaigrette for a refreshing meal.

Ingredients
  • 2 mahi-mahi fillets (6 oz each)
  • 4 cups mixed salad greens
  • 1 orange, segmented
  • 1/2 grapefruit, segmented
  • 1/4 cup sliced almonds
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. Grill mahi-mahi fillets for 4-5 minutes on each side until cooked through.
  2. 2. In a bowl, whisk together olive oil, lemon juice, salt, and pepper to make the vinaigrette.
  3. 3. In a large salad bowl, combine mixed greens, orange segments, grapefruit segments, and sliced almonds.
  4. 4. Top the salad with grilled mahi-mahi and drizzle with citrus vinaigrette.

Spicy Mahi-Mahi Lettuce Wraps

These spicy mahi-mahi lettuce wraps are a fun and healthy way to enjoy fish, packed with flavor and crunch.

Ingredients
  • 2 mahi-mahi fillets (6 oz each), diced
  • 1 tablespoon olive oil
  • 1 tablespoon sriracha
  • 1 tablespoon soy sauce
  • 1 head of butter lettuce, leaves separated
  • 1 carrot, shredded
  • 1/4 cucumber, julienned
  • Fresh cilantro for garnish
Instructions
  1. 1. Heat olive oil in a skillet over medium heat.
  2. 2. Add diced mahi-mahi and cook for 4-5 minutes until cooked through.
  3. 3. Stir in sriracha and soy sauce, cooking for an additional minute.
  4. 4. Spoon the spicy mahi-mahi mixture into lettuce leaves and top with shredded carrot and cucumber.
  5. 5. Garnish with fresh cilantro before serving.

Mahi-Mahi with Coconut Curry Sauce

This dish features mahi-mahi in a creamy coconut curry sauce, served over brown rice for a healthy and satisfying meal.

Ingredients
  • 2 mahi-mahi fillets (6 oz each)
  • 1 tablespoon coconut oil
  • 1 can (14 oz) coconut milk
  • 2 tablespoons red curry paste
  • 1 cup spinach
  • Salt to taste
  • 2 cups cooked brown rice
Instructions
  1. 1. Heat coconut oil in a skillet over medium heat.
  2. 2. Add mahi-mahi fillets and cook for 4-5 minutes on each side until cooked through, then remove from skillet.
  3. 3. In the same skillet, add coconut milk and red curry paste, stirring until combined.
  4. 4. Add spinach and cook until wilted, then return mahi-mahi to the skillet to warm through.
  5. 5. Serve over cooked brown rice.

Mahi-Mahi and Vegetable Skewers

These colorful mahi-mahi and vegetable skewers are perfect for grilling and make a healthy, fun meal.

Ingredients
  • 2 mahi-mahi fillets (6 oz each), cut into cubes
  • 1 bell pepper, cut into chunks
  • 1 zucchini, sliced
  • 1 red onion, cut into chunks
  • 2 tablespoons olive oil
  • 1 teaspoon garlic powder
  • Salt and pepper to taste
  • Skewers
Instructions
  1. 1. Preheat the grill to medium-high heat.
  2. 2. In a bowl, combine mahi-mahi, bell pepper, zucchini, and red onion with olive oil, garlic powder, salt, and pepper.
  3. 3. Thread the mahi-mahi and vegetables onto skewers.
  4. 4. Grill skewers for 8-10 minutes, turning occasionally, until the fish is cooked through and vegetables are tender.
  5. 5. Serve immediately.

Mahi-Mahi Poke Bowl

This nutritious poke bowl features marinated mahi-mahi served over rice with fresh vegetables and avocado, perfect for a healthy lunch or dinner.

Ingredients
  • 2 mahi-mahi fillets (6 oz each), cubed
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 cup cooked sushi rice
  • 1/2 avocado, sliced
  • 1/2 cucumber, sliced
  • 1/4 cup edamame
  • Sesame seeds for garnish
Instructions
  1. 1. In a bowl, combine cubed mahi-mahi with soy sauce and sesame oil, marinating for 15 minutes.
  2. 2. Prepare bowls by placing cooked sushi rice at the bottom.
  3. 3. Top with marinated mahi-mahi, avocado slices, cucumber, and edamame.
  4. 4. Sprinkle with sesame seeds before serving.

Frequently Asked Questions (FAQ)

Is Mahi-Mahi a healthy fish to eat?

Yes, Mahi-Mahi is a healthy fish option, rich in protein and omega-3 fatty acids.

How often can I eat Mahi-Mahi?

It is recommended to consume Mahi-Mahi in moderation due to potential mercury content, especially for vulnerable populations.

What is the best way to cook Mahi-Mahi?

Grilling, baking, or pan-searing are excellent methods to cook Mahi-Mahi, preserving its flavor and texture.

Can Mahi-Mahi be eaten raw?

While some may consume it raw in sushi, it is generally recommended to cook Mahi-Mahi to ensure safety.

What does Mahi-Mahi taste like?

Mahi-Mahi has a mild, slightly sweet flavor with a firm texture, making it versatile for various dishes.

Is Mahi-Mahi sustainable?

Sustainability varies by fishing method; look for certified sustainable sources when purchasing.

How should I store Mahi-Mahi?

Store fresh Mahi-Mahi in the refrigerator and consume within 1-2 days; freeze for longer storage.

What are the nutritional benefits of Mahi-Mahi?

Mahi-Mahi is high in protein, low in fat, and provides essential vitamins and minerals, supporting overall health.

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Comparisons
Mahi-Mahi vs Alaska Plaice Fillet Mahi-Mahi vs Albacore Tuna Mahi-Mahi vs Albacore Tuna
Nutrients
Protein in Mahi-Mahi Calories in Mahi-Mahi Vitamin-c in Mahi-Mahi Magnesium in Mahi-Mahi
Featured Guides
Health Benefits of Mahi-Mahi Healthy Recipes with Mahi-Mahi