Heart-Healthy Mahi Mahi Recipe
If you're looking for a quick and easy dinner recipe that also tastes absolutely delicious, this heart-healthy mahi mahi recipe from chef and recipe developer Sher Castellano is just what you need. In only 15 minutes, you get a healthy side-dish and a protein on the table. This recipe is also incredibly simple and suitable for everyone, from the experienced home cook to an absolute kitchen novice.
Mahi mahi is a white fish that is a great source of lean protein, potassium, and omega-3 fatty acids. Fish in general boast a slew of health benefits, from healthier bones to a healthier heart. Mahi mahi is also an excellent source of B vitamins, including vitamin B-3 which can improve cardiovascular health by controlling cholesterol levels. Fortunately, this recipe isn't just good for you – it tastes good, too. "I love this recipe for its simplicity and bright herby flavor," says Castellano.
Gather your ingredients for heart-healthy mahi mahi
For this recipe, you'll need four 6-ounce mahi mahi filets. If you use frozen mahi mahi, make sure that the filets have thoroughly thawed. You'll also need sea salt, black pepper, and 3 tablespoons of olive oil. Rounding out the flavor profile of this dish, you'll also need some fresh dill, fresh parsley, and one lemon.
This recipe also calls for 2 cups of cooked brown rice. Brown rice takes much longer to cook than this recipe does in total, so make sure to either start the rice early or use pre-cooked rice.
Bake the fish
Preheat your oven to 425 F and line a baking sheet with parchment paper. Rub the mahi mahi fillets with 1 tablespoon of olive oil, and then sprinkle them with salt and pepper. Top each filet with a thinly cut lemon slice — make sure to save the rest of the lemon!
Bake the fillets for 10 minutes. How will you know that the fish has cooked through? According to Castellano, "it will turn [from] translucent to opaque and be fork tender." Remove the mahi mahi fillets from the oven and allow them to rest for two minutes.
Flavor the rice and plate the mahi mahi fillets
While the fish is baking in the oven, you have time to transform your brown rice from plain old rice into a zesty side dish. Toss the cooked rice with juice from the lemon, 2 tablespoons of olive oil, and a 1/4 teaspoon each of sea salt and pepper. After the mahi mahi has come out of the oven and sat for two minutes, you're ready to plate this dish. Divide the rice evenly onto four plates, and finish with a piece of fish and a sprinkle of herbs.
Serve and store the mahi mahi
And that's it! After only 15 minutes in total, your mahi mahi is cooked, plated and ready to serve. "I would serve this with a simple roasted green vegetable," says Castellano, who suggests this roasted asparagus recipe. If you're really pressed for time, microwaving a frozen heart-healthy vegetable such as broccoli, kale, or Swiss chard will also do just fine. This dish should keep in the refrigerator for up to 48 hours, so you can enjoy leftovers for lunch or dinner the next day!
- 4 (6-ounce) mahi mahi fillets
- ½ teaspoon sea salt, divided
- ½ teaspoon black pepper, divided
- 3 tablespoons olive oil, divided
- 1 medium lemon, divided
- 2 cups cooked brown rice
- 2 tablespoons fresh dill
- ¼ cup fresh parsley, plus extra for garnish
- Preheat the oven to 425 F, and line a baking sheet with parchment paper.
- Rub 1 tablespoon of olive oil over the fillets and sprinkle them with ¼ teaspoon of salt and ¼ teaspoon of pepper. Top each of the fillets with a thinly cut lemon slice, reserving the remaining lemon.
- Bake the mahi mahi for 10 minutes and remove from the oven. Allow the mahi mahi fillets to sit for 2 minutes.
- Meanwhile, toss the cooked rice with the juice from the remaining lemon, the remaining 2 tablespoons of olive oil, ¼ teaspoon of salt, ¼ teaspoon of pepper, dill, and parsley.
- Divide the rice onto 4 plates and finish each plate with a piece of fish and a sprinkle of herbs.
| Calories per Serving | 350 |
| Total Fat | 12.2 g |
| Saturated Fat | 1.9 g |
| Trans Fat | 0.0 g |
| Cholesterol | 124.2 mg |
| Total Carbohydrates | 24.8 g |
| Dietary Fiber | 2.4 g |
| Total Sugars | 0.4 g |
| Sodium | 388.7 mg |
| Protein | 34.0 g |
