Baked Mahi Mahi Fillet

Baked Mahi Mahi Fillet

Mahi mahi baked with potatoes, tomatoes, capers, and olives.

Mahi mahi is the hawaiian name of the « dolphinfish », also called « dorado » (in Spanish). Its firm and flavourful flesh, much appreciated by connoisseurs, tends to dry out more quickly than other fish because it contains litlle fat. Be careful not to overcook it.

4 servings
Preparation 20 min
Cooking 20 min

360 calories per serving 


Ingredients

700 g mahi mahi fillet, or other firm-textured fish    
2 1/2 potatoes   500 g
3/4 cup canned tomatoes (diced)   190 g
12 black olives   5 tbsp
5 tsp capers   16 g
1/2 lemons, sliced   60 g
4 cloves garlic, crushed    
1/2 cup white wine [optional]   125 mL
1/4 cup olive oil   65 mL
1 pinch salt [optional]   0.1 g
  ground pepper to taste    

Before you start

Keep the serving plates warm on the stove while you're preparing the dish.

Method

  1. Preheat the oven to 230°C/450°F.
  2. Prepare the potatoes. Peel and boil or steam 20 min (they should come out half-cooked). Cut into ½ cm slices and lay them out in a generously oiled roasting pan.
  3. Place the mahi mahi fillet over the potatoes in the center of the pan. Surround it with the tomatoes, olives, capers, unpealed and crushed garlic cloves, and lemon slices. Add salt and pepper, then pour in the white wine (optional) and a little oil.
  4. Bake in the centre of the oven about 20 min for a 4 cm thick fillet. Since the cooking time depends on the thickness of the fillets and the actual temperature of your oven, it is important to check with a fork to see if the fish is cooked through.
  5. Serve on the warmed plates.

Nutrition Facts Table

Nutrition Facts

per 1 serving (340g)

Amount

% DV*

* DV = Daily Value

Calories

360

Fat

13 g

20 %

Saturated 2 g
+ Trans 0 g

10 %

Cholesterol

130 mg

Sodium

450 mg

19 %

Carbohydrate

25 g

8 %

Fibre

3 g

12 %

Sugars

1 g

Protein

35 g

Vitamin A

20 %

Vitamin C

40 %

Calcium

6 %

Iron

25 %

More info

Servings of Canada's Food Guide

1 serving of this recipe is equivalent to:

Vegetables and Fruit: serving
Grain Products: 0 serving
Milk and Alternatives: 0 serving
Meat and Alternatives: 2 servings

More info

Claims

Free :
Added Sugar, Trans Fat
Low :
Calories, Saturated Fat, Sodium
Source of :
Calcium, Fibre, Folacin, Manganese, Vitamin B1, Vitamin B2, Vitamin K, Zinc
Good source of :
Copper, Iron, Vitamin A, Vitamin C, Vitamin E
Excellent source of :
Magnesium, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin B12, Vitamin B6

More info


This recipe is in the following categories: Fish | Vegetables | Main courses/Entrées | Diabetes-friendly | High Iron | Kosher | Low Calorie | Low Saturated Fat | Low Sodium | Bake

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