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Wenchman Fish
Fish
Nutri-ScoreA

Wenchman Fish

Coryphaena hippurus

Clinical Encyclopedia

SM
Scientifically reviewed by:Dra. Sofía Méndez (Clinical Nutritionist)
Nutri-Score & Health Summary

Wenchman Fish provides 145 kcal, 20.5g of protein, 0g of carbohydrates, and 0g of fiber per 100g. With a Nutri-Score grade 'A', it is a highly recommended option for nutrient density.

Wenchman fish, known for its firm texture and mild flavor, is a popular choice among seafood lovers. It is rich in protein and essential nutrients, making it a healthy addition to a balanced diet.

Also known as:
Mahi MahiDorado
Scientific NameCoryphaena hippurus
Region of OriginTropical and subtropical waters worldwide
Popular Comparisons:
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Macronutrient Ratio

Caloric distribution of primary energy metrics per 100g

Calories145 kcal
Water
75%
Fiber0g
Total25.5g
Protein
20.5g(80%)
Fats
5g(20%)
Carbohydrates
0g(0%)

Micronutrient DV% Score

Top vitamins and minerals ranked by percentage of Daily Recommended Value

Vitamins (DV%)
Minerals (DV%)

Complete Micronutrient Breakdown

Detailed concentration of essential micronutrients per 100g serving.

Vitamins

Major Source (≥ 2% DV)
Vitamin D1 µg (5%)
Vitamin B122.4 µg (100%)
Vitamins with less than 2% DVNone registered

Minerals

Major Source (≥ 2% DV)
Selenium40 µg (73%)
Phosphorus200 mg (29%)
Minerals with less than 2% DVNone registered

Health Benefits

✓High in protein, which supports muscle growth and repair.
✓Rich in omega-3 fatty acids, promoting heart health and reducing inflammation.
✓Contains essential vitamins and minerals, contributing to overall health.
✓Low in carbohydrates, making it suitable for low-carb diets.

Possible Risks & Side Effects

!May contain mercury; consumption should be limited, especially for pregnant women.
!Allergic reactions can occur in sensitive individuals.

How to Prepare & Consume

Best enjoyed grilled or baked to retain its moisture and flavor. Avoid overcooking to prevent dryness.

Smart Selection & Storage

How to Select

Choose fish with bright, clear eyes and shiny skin. Fresh fish should have a mild ocean smell.

How to Store

Keep in the refrigerator and consume within two days, or freeze for longer shelf life.

Myths vs Realities

MythWenchman fish is high in mercury and unsafe to eat.
RealityWhile it can contain mercury, moderate consumption is generally safe for most people.
MythAll fish are the same in terms of health benefits.
RealityDifferent fish have varying levels of nutrients and health benefits.
MythYou can only eat fish raw or fried.
RealityWenchman fish can be prepared in various healthy ways, including grilling and baking.

Healthy Recipes

Grilled Wenchman Fish Tacos with Mango Salsa

These light and flavorful tacos feature grilled Wenchman fish topped with a refreshing mango salsa, perfect for a healthy summer meal.

Ingredients
  • 2 fillets of Wenchman fish
  • 1 ripe mango, diced
  • 1/2 red onion, finely chopped
  • 1 jalapeño, minced
  • 1 lime, juiced
  • 8 small corn tortillas
  • 1 cup shredded cabbage
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the grill to medium-high heat.
  2. 2. Season the Wenchman fish fillets with salt and pepper, then grill for about 4-5 minutes per side until cooked through.
  3. 3. In a bowl, combine mango, red onion, jalapeño, lime juice, and a pinch of salt to make the salsa.
  4. 4. Warm the corn tortillas on the grill for about 30 seconds on each side.
  5. 5. Assemble the tacos by placing grilled fish on tortillas, topping with mango salsa and shredded cabbage.

Wenchman Fish Quinoa Bowl with Avocado

This nourishing quinoa bowl features seared Wenchman fish, creamy avocado, and a medley of colorful veggies for a wholesome meal.

Ingredients
  • 2 fillets of Wenchman fish
  • 1 cup cooked quinoa
  • 1 avocado, sliced
  • 1 cup cherry tomatoes, halved
  • 1/2 cucumber, diced
  • 1 tablespoon olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Season the Wenchman fish fillets with salt and pepper and sear in olive oil over medium heat for about 3-4 minutes per side.
  2. 2. In a bowl, combine cooked quinoa, cherry tomatoes, and cucumber.
  3. 3. Top the quinoa mixture with sliced avocado and seared fish, drizzling with additional olive oil if desired.

Baked Wenchman Fish with Lemon and Herbs

A simple yet elegant dish, this baked Wenchman fish is infused with fresh herbs and zesty lemon, making it a healthy dinner option.

Ingredients
  • 2 fillets of Wenchman fish
  • 1 lemon, sliced
  • 2 tablespoons fresh parsley, chopped
  • 1 tablespoon fresh dill, chopped
  • 2 tablespoons olive oil
  • Salt and pepper to taste
Instructions
  1. 1. Preheat the oven to 375°F (190°C).
  2. 2. Place the Wenchman fish fillets on a baking sheet lined with parchment paper.
  3. 3. Drizzle with olive oil, season with salt and pepper, and top with lemon slices and chopped herbs.
  4. 4. Bake for 15-20 minutes until the fish is flaky and cooked through.

Wenchman Fish and Vegetable Stir-Fry

This quick stir-fry features Wenchman fish and a colorful array of vegetables, tossed in a light soy sauce for a healthy, satisfying meal.

Ingredients
  • 2 fillets of Wenchman fish, cut into bite-sized pieces
  • 1 bell pepper, sliced
  • 1 cup broccoli florets
  • 1 carrot, julienned
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • 1 tablespoon ginger, minced
Instructions
  1. 1. Heat sesame oil in a large skillet over medium-high heat.
  2. 2. Add ginger and sauté for 1 minute before adding the Wenchman fish pieces.
  3. 3. Cook for 3-4 minutes until fish is cooked through, then add bell pepper, broccoli, and carrot.
  4. 4. Stir in soy sauce and cook for an additional 3-4 minutes until vegetables are tender-crisp.

Wenchman Fish Ceviche with Cilantro and Lime

This refreshing ceviche features fresh Wenchman fish marinated in lime juice, mixed with cilantro and vegetables for a light appetizer.

Ingredients
  • 2 fillets of Wenchman fish, diced
  • 1/2 red onion, finely chopped
  • 1 tomato, diced
  • 1 jalapeño, minced
  • 1/2 cup fresh cilantro, chopped
  • Juice of 3 limes
  • Salt to taste
Instructions
  1. 1. In a bowl, combine diced Wenchman fish with lime juice and let marinate for 30 minutes until fish is opaque.
  2. 2. Add red onion, tomato, jalapeño, cilantro, and salt, mixing well.
  3. 3. Serve chilled with tortilla chips or on lettuce leaves.

Spicy Wenchman Fish Lettuce Wraps

These spicy lettuce wraps are filled with seasoned Wenchman fish and fresh veggies, making for a fun and healthy meal option.

Ingredients
  • 2 fillets of Wenchman fish
  • 1 tablespoon chili paste
  • 1 tablespoon soy sauce
  • 1 tablespoon olive oil
  • 1 head of butter lettuce, leaves separated
  • 1 carrot, shredded
  • 1 cucumber, julienned
Instructions
  1. 1. Heat olive oil in a skillet over medium heat and add the Wenchman fish fillets.
  2. 2. Spread chili paste and soy sauce over the fish and cook for 4-5 minutes per side until cooked through.
  3. 3. Remove from heat, flake the fish, and assemble in lettuce leaves with shredded carrot and cucumber.

Wenchman Fish Salad with Citrus Vinaigrette

This vibrant salad combines grilled Wenchman fish with mixed greens and a zesty citrus vinaigrette for a light and nutritious meal.

Ingredients
  • 2 fillets of Wenchman fish
  • 4 cups mixed salad greens
  • 1 orange, segmented
  • 1/2 grapefruit, segmented
  • 2 tablespoons olive oil
  • Juice of 1 lemon
  • Salt and pepper to taste
Instructions
  1. 1. Grill the Wenchman fish fillets for 4-5 minutes per side until cooked through.
  2. 2. In a large bowl, combine salad greens, orange segments, and grapefruit segments.
  3. 3. Whisk together olive oil, lemon juice, salt, and pepper, then drizzle over the salad.
  4. 4. Top with grilled fish and serve immediately.

Wenchman Fish Curry with Coconut Milk

This creamy coconut curry features Wenchman fish simmered with spices and vegetables, offering a warm and comforting dish.

Ingredients
  • 2 fillets of Wenchman fish, cut into chunks
  • 1 can coconut milk
  • 1 tablespoon curry powder
  • 1 onion, chopped
  • 1 bell pepper, sliced
  • 1 tablespoon olive oil
  • Salt to taste
Instructions
  1. 1. Heat olive oil in a pot over medium heat and sauté onion until translucent.
  2. 2. Add bell pepper and curry powder, cooking for another 2 minutes.
  3. 3. Stir in coconut milk and bring to a simmer, then add Wenchman fish chunks.
  4. 4. Cook for 10-12 minutes until fish is cooked through and flavors meld.

Wenchman Fish and Sweet Potato Cakes

These delicious fish cakes combine Wenchman fish with sweet potatoes, creating a healthy and satisfying dish perfect for any meal.

Ingredients
  • 2 fillets of Wenchman fish, cooked and flaked
  • 1 cup mashed sweet potatoes
  • 1/2 cup breadcrumbs
  • 1 egg
  • 1 tablespoon fresh parsley, chopped
  • Salt and pepper to taste
  • Olive oil for frying
Instructions
  1. 1. In a bowl, mix flaked Wenchman fish, mashed sweet potatoes, breadcrumbs, egg, parsley, salt, and pepper until combined.
  2. 2. Form mixture into patties and refrigerate for 30 minutes.
  3. 3. Heat olive oil in a skillet over medium heat and fry patties for 4-5 minutes on each side until golden brown.

Wenchman Fish Poke Bowl

This vibrant poke bowl features cubed Wenchman fish marinated in soy sauce and sesame oil, served over rice with fresh veggies.

Ingredients
  • 2 fillets of Wenchman fish, cubed
  • 1 cup cooked brown rice
  • 1 cucumber, sliced
  • 1 carrot, shredded
  • 1 avocado, sliced
  • 2 tablespoons soy sauce
  • 1 tablespoon sesame oil
  • Sesame seeds for garnish
Instructions
  1. 1. In a bowl, combine cubed Wenchman fish with soy sauce and sesame oil, letting it marinate for 15 minutes.
  2. 2. In a serving bowl, layer cooked brown rice, marinated fish, cucumber, carrot, and avocado.
  3. 3. Garnish with sesame seeds and serve immediately.

Frequently Asked Questions (FAQ)

What is the nutritional value of wenchman fish?

Wenchman fish is high in protein, low in carbohydrates, and contains beneficial omega-3 fatty acids.

How should I cook wenchman fish?

It can be grilled, baked, or pan-seared; avoid overcooking to maintain its moisture.

Is wenchman fish safe to eat during pregnancy?

It should be consumed in moderation due to potential mercury content.

What are the health benefits of eating wenchman fish?

It supports muscle growth, heart health, and provides essential nutrients.

Can I eat wenchman fish if I have a seafood allergy?

If you have a seafood allergy, it's best to avoid it.

How can I tell if wenchman fish is fresh?

Look for clear eyes, bright skin, and a mild ocean smell.

What is the best way to store wenchman fish?

Store it in the refrigerator for up to two days or freeze for longer storage.

What dishes can I make with wenchman fish?

It can be used in tacos, salads, or served with a variety of sauces.

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Comparisons
Wenchman Fish vs Alaska Plaice Fillet Wenchman Fish vs Albacore Tuna Wenchman Fish vs Albacore Tuna
Nutrients
Protein in Wenchman Fish Calories in Wenchman Fish Vitamin-c in Wenchman Fish Magnesium in Wenchman Fish
Featured Guides
Health Benefits of Wenchman Fish Healthy Recipes with Wenchman Fish
Rankings
Fish high in vitamin-b12 Fish high in selenium Fish low in carbohidratos Fish low in índice glucémico