Baked Mahi Mahi Fillet

37 Reviews
90% would make this recipe again

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.

This recipe is incompatible with your food profile

Ingredients

??? mahi mahi fillet, or other firm-textured fish ???
??? potatoes ???
??? canned tomatoes (diced) ???
??? black olives ???
??? capers ???
??? lemons, sliced ???
??? garlic, crushed ???
??? white wine [optional] ???
??? olive oil ???
??? salt [optional] ???
??? ground pepper to taste [optional] ???

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

per 1 serving (340 g)

Amount

% Daily Value

Calories

360

Fat

13 g

20 %

Saturated 1.9 g
+ Trans 0 g

10 %

Cholesterol

130 mg

Sodium

450 mg

19 %

Carbohydrate

25 g

8 %

Fibre

3 g

12 %

Sugars

1 g

Net Carbs

22 g

Protein

35 g

Vitamin A

19 %

Vitamin C

40 %

Calcium

6 %

Iron

24 %
More info

Claims

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

DIABETES Exchange

1 serving of this recipe is equivalent to :
Food Group Exchanges
Starches 1
Fruits 0
Vegetables ½
Meat and Alternatives 4
Fats 2 ½
More info
Check out our Meal Plans for Type 2 Diabetes

Leave a review

You have to be logged in to leave a review
Your rating :
Would I make this recipe again?
Show Tips

Reviews are a valuable resource: they indicate whether members and their families are happy or not with a recipe. To be useful to other members, reviews should focus on the actual cooking and eating experience related to the recipe being reviewed.

Reviews written by someone who has not actually made or tasted the recipe, comments about other reviewers, other recipes or links to other sites, may be edited or deleted by our staff. Negative reviews are not deleted if the language is appropriate. If you come across an inappropriate review, please contact us.

Reviews

37 Reviews (36 with rating only) 90% would make this recipe again

My Notes

Show Tips

This space is reserved for your personal notes on the recipe. These notes are private and will only be visible to you. Here's an example of what these notes could say for a given recipe:

  • I replaced oregano by rosemary and it turned out great
  • use my large pan with the copper bottom
  • leave under the grill 3 minutes instead of 1 to get a golden crust

Top Reviews

View All Reviews
Anonyme
october 20, 2021 | I would make this recipe again

This was an excellent recipe! Easy and delicious!

Useful 0

This website uses cookies to give the best user experience, monitor the site performance, offer social networks features, or display advertisements. By clicking "ACCEPT", you consent to the use of cookies in accordance to our privacy policy.