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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 known for its firm texture and mild taste. It is rich in protein and essential nutrients, making it a popular choice for health-conscious consumers.

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 Vitamin B12 and selenium, which are crucial for energy metabolism and immune function.
✓Low in calories and carbohydrates, making it a great option for weight management and healthy eating.

Possible Risks & Side Effects

!Mahi Mahi can contain mercury; pregnant women and young children should limit consumption to avoid potential health risks.
!Some individuals may experience allergic reactions to fish; caution is advised for those with known seafood allergies.

How to Prepare & Consume

Best enjoyed grilled, baked, or pan-seared. Marinate with citrus or herbs to enhance flavor. Ensure it is cooked to an internal temperature of 145°F (63°C).

Smart Selection & Storage

How to Select

Choose Mahi Mahi with bright, clear eyes and firm flesh. Avoid fish with a strong fishy odor.

How to Store

Store in the coldest part of the refrigerator and consume within 2 days. For longer storage, freeze in an airtight container.

Myths vs Realities

MythMahi Mahi is the same as dolphin.+
RealityMahi Mahi is a fish; it is not related to the marine mammal dolphin.
MythAll fish are high in mercury.+
RealityWhile some fish contain mercury, many, including Mahi Mahi, are safe to eat in moderation.
MythYou can eat Mahi Mahi raw like sushi.+
RealityMahi Mahi should be cooked to ensure safety from parasites.

Healthy Recipes

Grilled Mahi Mahi with Mango Salsa

This vibrant dish features perfectly grilled Mahi Mahi topped with a refreshing mango salsa, making it a perfect summer meal.

Ingredients
  • 2 Mahi Mahi fillets (6 oz each)
  • 1 ripe mango, diced
  • 1/2 red onion, finely chopped
  • 1 jalapeño, seeded and minced
  • 1/4 cup fresh cilantro, chopped
  • Juice of 1 lime
  • Salt and pepper to taste
  • Olive oil for grilling
Instructions
  1. 1. Preheat the grill to medium-high heat and brush the Mahi Mahi fillets with olive oil, seasoning with salt and pepper.
  2. 2. In a bowl, combine diced mango, red onion, jalapeño, cilantro, lime juice, and season with salt.
  3. 3. Grill the Mahi Mahi for about 4-5 minutes on each side until cooked through, then serve topped with the mango salsa.

Mahi Mahi Tacos with Cabbage Slaw

These healthy Mahi Mahi tacos are loaded with a crunchy cabbage slaw and a zesty lime dressing, perfect for a light lunch or dinner.

Ingredients
  • 2 Mahi Mahi fillets (6 oz each)
  • 4 corn tortillas
  • 2 cups green cabbage, shredded
  • 1/2 cup carrots, grated
  • 1/4 cup Greek yogurt
  • Juice of 1 lime
  • 1 tsp cumin
  • Salt and pepper to taste
Instructions
  1. 1. Season Mahi Mahi fillets with cumin, salt, and pepper, then grill or pan-sear until cooked through, about 4-5 minutes per side.
  2. 2. In a bowl, mix shredded cabbage, grated carrots, Greek yogurt, lime juice, salt, and pepper to create the slaw.
  3. 3. Warm the corn tortillas, then fill each with Mahi Mahi and top with the cabbage slaw before serving.

Baked Mahi Mahi with Lemon and Herbs

A simple yet elegant baked Mahi Mahi dish infused with fresh herbs and zesty lemon, perfect for a healthy weeknight dinner.

Ingredients
  • 2 Mahi Mahi fillets (6 oz each)
  • 2 tbsp olive oil
  • Juice of 1 lemon
  • 1 tsp dried oregano
  • 1 tsp 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, lemon juice, oregano, thyme, salt, and pepper.
  3. 3. Bake for 15-20 minutes until the fish flakes easily with a fork, garnishing with lemon slices before serving.

Mahi Mahi Stir-Fry with Vegetables

This colorful stir-fry features Mahi Mahi and a medley of fresh vegetables, tossed in a light soy sauce for a quick and nutritious meal.

Ingredients
  • 2 Mahi Mahi fillets (6 oz each), cut into bite-sized pieces
  • 1 cup bell peppers, sliced
  • 1 cup broccoli florets
  • 1 cup snap peas
  • 2 tbsp low-sodium soy sauce
  • 1 tbsp sesame oil
  • 1 clove garlic, minced
  • 1 tsp ginger, grated
Instructions
  1. 1. Heat sesame oil in a large skillet over medium-high heat, then add garlic and ginger, sautéing for 1 minute.
  2. 2. Add Mahi Mahi pieces and cook until they start to turn golden, about 3-4 minutes.
  3. 3. Stir in the vegetables and soy sauce, cooking for an additional 5 minutes until the vegetables are tender-crisp.

Mahi Mahi Quinoa Bowl with Avocado

This nourishing quinoa bowl features grilled Mahi Mahi, creamy avocado, and a variety of fresh veggies, making it a balanced meal.

Ingredients
  • 2 Mahi Mahi fillets (6 oz each)
  • 1 cup cooked quinoa
  • 1 avocado, sliced
  • 1 cup cherry tomatoes, halved
  • 1/2 cucumber, diced
  • 2 tbsp olive oil
  • Juice of 1 lime
  • Salt and pepper to taste
Instructions
  1. 1. Grill Mahi Mahi fillets until cooked through, about 4-5 minutes per side.
  2. 2. In a bowl, combine cooked quinoa, cherry tomatoes, cucumber, olive oil, lime juice, salt, and pepper.
  3. 3. Top the quinoa mixture with grilled Mahi Mahi and sliced avocado before serving.

Spicy Mahi Mahi with Cilantro Lime Rice

This dish features spicy Mahi Mahi served over fragrant cilantro lime rice, creating a delightful flavor combination.

Ingredients
  • 2 Mahi Mahi fillets (6 oz each)
  • 1 cup cooked brown rice
  • 1/4 cup fresh cilantro, chopped
  • Juice of 1 lime
  • 1 tsp chili powder
  • 1/2 tsp cayenne pepper
  • Salt to taste
Instructions
  1. 1. Season Mahi Mahi fillets with chili powder, cayenne, and salt, then grill or pan-sear until cooked through.
  2. 2. In a bowl, mix cooked brown rice with cilantro, lime juice, and salt.
  3. 3. Serve the spicy Mahi Mahi over the cilantro lime rice.

Mahi Mahi and Sweet Potato Cakes

These healthy Mahi Mahi and sweet potato cakes are baked to perfection, offering a delicious and nutritious option for any meal.

Ingredients
  • 2 Mahi Mahi fillets (6 oz each), cooked and flaked
  • 1 cup sweet potato, cooked and mashed
  • 1/2 cup breadcrumbs
  • 1 egg, beaten
  • 1/4 cup green onions, chopped
  • Salt and pepper to taste
  • Olive oil for baking
Instructions
  1. 1. Preheat the oven to 400°F (200°C) and line a baking sheet with parchment paper.
  2. 2. In a bowl, mix flaked Mahi Mahi, mashed sweet potato, breadcrumbs, egg, green onions, salt, and pepper.
  3. 3. Form the mixture into patties and place on the baking sheet, brushing lightly with olive oil, then bake for 20-25 minutes until golden brown.

Mahi Mahi Ceviche with Avocado

This refreshing ceviche features Mahi Mahi marinated in citrus juices, combined with avocado and fresh herbs for a light appetizer.

Ingredients
  • 2 Mahi Mahi fillets (6 oz each), diced
  • Juice of 2 limes
  • 1/2 red onion, finely chopped
  • 1 jalapeño, minced
  • 1 avocado, diced
  • 1/4 cup fresh cilantro, chopped
  • Salt to taste
Instructions
  1. 1. In a bowl, combine diced Mahi Mahi and lime juice, letting it marinate for 15-20 minutes until the fish is opaque.
  2. 2. Add red onion, jalapeño, avocado, cilantro, and salt, gently mixing to combine.
  3. 3. Serve chilled as an appetizer or light meal.

Mahi Mahi with Garlic Spinach

This healthy dish features Mahi Mahi served alongside sautéed garlic spinach, providing a nutrient-rich and flavorful meal.

Ingredients
  • 2 Mahi Mahi fillets (6 oz each)
  • 4 cups fresh spinach
  • 2 cloves garlic, minced
  • 1 tbsp olive oil
  • Salt and pepper to taste
  • Lemon wedges for serving
Instructions
  1. 1. Season Mahi Mahi fillets with salt and pepper, then grill or pan-sear until cooked through.
  2. 2. In a skillet, heat olive oil and sauté garlic until fragrant, then add spinach and cook until wilted.
  3. 3. Serve the Mahi Mahi alongside the garlic spinach with lemon wedges.

Mahi Mahi Pesto Pasta

This light pasta dish features Mahi Mahi tossed with whole grain pasta and a vibrant basil pesto for a healthy twist.

Ingredients
  • 2 Mahi Mahi fillets (6 oz each)
  • 8 oz whole grain pasta
  • 1/2 cup basil pesto
  • 1 cup cherry tomatoes, halved
  • 1/4 cup grated Parmesan cheese
  • Salt and pepper to taste
Instructions
  1. 1. Cook whole grain pasta according to package instructions, then drain and set aside.
  2. 2. Grill Mahi Mahi fillets until cooked through, then flake into bite-sized pieces.
  3. 3. In a large bowl, combine pasta, pesto, cherry tomatoes, Mahi Mahi, and season with salt and pepper, then serve topped with Parmesan cheese.

Frequently Asked Questions (FAQ)

Is Mahi Mahi healthy?

Yes, Mahi Mahi is a healthy fish option, high in protein and low in calories.

How should I cook Mahi Mahi?

Mahi Mahi can be grilled, baked, or pan-seared for best results.

What does Mahi Mahi taste like?

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

Can I eat Mahi Mahi raw?

It is not recommended to eat Mahi Mahi raw due to potential parasites; it should be cooked thoroughly.

How do I know if Mahi Mahi is fresh?

Fresh Mahi Mahi should have a clean, ocean-like smell, firm texture, and bright coloration.

What are the nutritional benefits of Mahi Mahi?

It is rich in protein, omega-3 fatty acids, and essential vitamins and minerals.

Is Mahi Mahi sustainable?

Sustainability varies; check for certifications or local guidelines to ensure responsible sourcing.

How long can I store Mahi Mahi?

Fresh Mahi Mahi can be stored in the refrigerator for up to 2 days or frozen for up to 6 months.

Related Superfoods
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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