Baked Mahi Mahi Fillet

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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
550 calories/serving
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Ingredients

2 red onions, thinly sliced 300 g
650 g mahi mahi fillet, or other firm-textured fish
6 potatoes 1.2 kg
1 1/3 cup canned tomatoes (diced) 340 g
24 black olives 1/2 cup
2 tbsp capers 16 g
4 cloves garlic, crushed
1 1/2 lemons, sliced 180 g
1/3 cup olive oil 85 mL
1 pinch salt [optional] 0.2 g
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, onions, olives, capers, unpealed and crushed garlic cloves, and lemon slices. Add salt and pepper, 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.
This recipe is reserved to subscribers to Premium and VIP

N.B. If you are a physician or health professional, you may request free access.

Nutrition Facts Table

per 1 serving (580 g)

Amount

% Daily Value

Calories

550

Fat

18 g

27 %

Saturated 2.6 g
+ Trans 0 g

13 %

Cholesterol

120 mg

Sodium

620 mg

26 %

Carbohydrate

64 g

21 %

Fibre

8 g

32 %

Sugars

5 g

Net Carbs

56 g

Protein

36 g

Vitamin A

27 %

Vitamin C

99 %

Calcium

10 %

Iron

34 %
More info

Claims

This recipe is :
Excellent source of  :
Copper, Fibre, Iron, Magnesium, Manganese, Niacin, Pantothenic Acid, Phosphorus, Potassium, Selenium, Vitamin A, Vitamin B1, Vitamin B12, Vitamin B6, Vitamin C, Vitamin E
Good source of  :
Folacin, Zinc
Source of  :
Calcium, Vitamin B2, Vitamin K
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 3
Fruits 0
Vegetables 2
Meat and Alternatives 3 ½
Fats 3
More info
Check out our Meal Plans for Type 2 Diabetes

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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
Recipe tailored to the needs of sports enthusiasts and active families

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