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

Ready in
35 m

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
359
Calories Per Serving
Deliver Ingredients
Makes
2 plates

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

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.

Nutritional Facts

Total Fat
15g
24%
Sugar
6g
N/A
Saturated Fat
2g
12%
Cholesterol
166mg
55%
Protein
45g
90%
Carbs
10g
3%
Vitamin A
210µg
23%
Vitamin B12
1µg
23%
Vitamin B6
1mg
57%
Vitamin C
53mg
88%
Vitamin E
4mg
19%
Vitamin K
64µg
81%
Calcium
74mg
7%
Fiber
4g
14%
Folate (food)
91µg
N/A
Folate equivalent (total)
91µg
23%
Iron
6mg
31%
Magnesium
92mg
23%
Monounsaturated
10g
N/A
Niacin (B3)
15mg
77%
Phosphorus
396mg
57%
Polyunsaturated
2g
N/A
Potassium
1284mg
37%
Riboflavin (B2)
0.3mg
20.5%
Sodium
204mg
8%
Thiamin (B1)
0.2mg
15.7%
Zinc
2mg
12%

Around the Web