Mahi Mahi Recipe Balances Nutrition
A vibrant new recipe combines lean mahi mahi with mango avocado salsa, zucchini noodles, and roasted sweet potatoes. The dish delivers healthy fats from avocado, fiber from zoodles, and complex carbs from sweet potatoes — with salmon as a versatile substitute.
Also known by the Hawaiian name for "strong-strong," mahi-mahi is a fast-swimming tropical and subtropical saltwater fish. It is also commonly called dolphinfish or dorado, though it is not related to the mammal dolphin. A three-ounce cooked serving of this lean fish contains about 93 calories and 20 grams of protein, with less than one gram of fat. Mahi-mahi is a good source of B vitamins, selenium, potassium, and phosphorus. While it contains omega-3 fatty acids, the amount is less than in oilier fish like salmon. From a sustainability perspective, wild-caught mahi-mahi from the United States is considered a good choice by the National Oceanic and Atmospheric Administration Fisheries. The fish is able to withstand fishing pressures due to its rapid growth, high productivity, and short life cycle. The Monterey Bay Aquarium Seafood Watch program recommends mahi-mahi caught by U.S. fisheries. Zucchini noodles, or "zoodles," are significantly lower in calories and carbohydrates than traditional pasta. A one-cup serving of zucchini noodles contains about 20 calories and 3.7 grams of carbs, compared to approximately 210-220 calories and 42-43 grams of carbs in a cup of regular pasta. The sweet potatoes in the dish are a source of complex carbohydrates, which the body digests slowly for a steady release of energy. A medium sweet potato has about 100 calories and is a good source of fiber and antioxidants like vitamins A and C. The salsa's mangoes provide vitamins A and C, while avocados are a source of monounsaturated fats, which are considered heart-healthy. Avocados also contain more potassium than bananas.
