Mahi Mahi with Rainbow Medley

Mahi Mahi with Rainbow Medley
Mahi Mahi w Rainbow Medley
Mahi Mahi w Rainbow Medley

Mahi Mahi w Rainbow Medley

For our fish Fridays, we got the kids some mahi-mahi fillets and simply seared them on the stove top. We also included a fresh rainbow medley of diced red and green bell peppers and mangoes for some sweetness, creating a natural sauce/neutralizer for the fish. The great thing about mahi-mahi is that they cook well either baked, grilled, or in the frying pan without breaking into pieces like some other fish (be generous  with the oil though). We also love that it doesn't carry any of that fishy smell and the meat usually remains tender and moist during the cooking process. As for the dish itself, the kids enjoyed it and ate everything on the plate without complaints....even the greens, which surprisingly they liked the best.

 

2
Servings
692
Calories Per Serving
Deliver Ingredients

Ingredients

  • 1 pound mahi mahi fillet
  • 1 bunch asparagus
  • 1/4 cup red bell pepper, diced
  • 1/4 cup fresh mango, diced
  • 1/4 cup green bell pepper
  • 2 tablespoons olive oil
  • 1 teaspoon lemon and pepper seasoning

Directions

Nutritional Facts

Total Fat
43g
61%
Sugar
4g
4%
Saturated Fat
18g
75%
Cholesterol
84mg
28%
Carbohydrate, by difference
44g
34%
Protein
33g
72%
Vitamin A, RAE
71µg
10%
Vitamin B-12
3µg
100%
Vitamin B-6
1mg
77%
Vitamin C, total ascorbic acid
9mg
12%
Vitamin K (phylloquinone)
104µg
100%
Calcium, Ca
82mg
8%
Choline, total
3mg
1%
Fiber, total dietary
3g
12%
Folate, total
59µg
15%
Iron, Fe
2mg
11%
Magnesium, Mg
73mg
23%
Manganese, Mn
1mg
56%
Niacin
6mg
43%
Pantothenic acid
1mg
20%
Phosphorus, P
430mg
61%
Selenium, Se
39µg
71%
Sodium, Na
1263mg
84%
Water
170g
6%
Zinc, Zn
1mg
13%

Mahi Mahi Shopping Tip

A fresh fish should not smell fishy nor have milky, opaque eyes; it should have bright red gills, firm flesh, and a tight anal cavity.

Mahi Mahi Cooking Tip

Whole fish should be stored upright in ice in the refrigerator.

Mahi Mahi Wine Pairing

Most white wines (especially albariño) and rosé with most fish dishes. Muscadet, sancerre, or New Zealand sauvignon blanc with cold fish dishes; chardonnay, pinot gris/grigio, or pinot blanc with grilled or roasted fish; sauvignon blanc or gewürztraminer with baked fish; grüner veltliner with fish pâté; vintage or non-vintage champagne or sparkling wine with light fish dishes; fino or manzanilla with small fried fish; junmai, junmai-ginjo, or junmai-daiginjo with teriyaki fish.