Baked Mahi Mahi Fillet

3 Reviews
50% 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.

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Preparation : 20 min Cooking : 20 min
380 calories/serving

Ingredients

12.5 oz mahi mahi fillet, or other firm-textured fish
1 1/2 potatoes 11 oz
1/3 cup canned tomatoes (diced) 3.2 oz
6 black olives 2 1/2 tbsp
1 3/4 tsp capers 0.2 oz
2 cloves garlic, crushed
1/2 lemons, sliced 2.2 oz
3 tbsp tomato juice 1.5 fl.oz
2 tbsp olive oil 1 fl.oz
1 pinch 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 tomato juice 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 (380 g)

Amount

% Daily Value

Calories

380

Fat

13 g

20 %

Saturated 1.9 g
+ Trans 0 g

9 %

Cholesterol

130 mg

Sodium

470 mg

20 %

Carbohydrate

30 g

10 %

Fibre

4 g

15 %

Sugars

2 g

Net Carbs

26 g

Protein

36 g

Vitamin A

37 %

Vitamin C

53 %

Calcium

6 %

Iron

26 %
More info

Claims

This recipe is :
Excellent source of  :
Iron, Magnesium, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B12, Vitamin B6, Vitamin C
Good source of  :
Copper, Manganese, Vitamin B1, Vitamin E
Source of  :
Calcium, Fibre, Folacin, 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 ½
Fruits 0
Vegetables ½
Meat and Alternatives 4
Fats 2
More info
Check out our Meal Plans for Type 2 Diabetes

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Reviews

3 Reviews (3 with rating only) 50% would make this recipe again

My Notes

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  • 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

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