All About Mahi-Mahi

Also known as “dorado” and “dolphinfish” (although no relationship to the mammal dolphin), mahi-mahi is the Hawaiian name for a popular tropical saltwater fish. Mahi-mahi means “strong-strong” in Hawaiian, an apt name for this fish that is a vigorous swimmer. Its thick, firm, meaty texture and mild flavor makes it a fish favorite.

Nutritionally Speaking

Mahi-mahi is a lean fish. One 3-ounce cooked fillet has about 93 calories and about 20 grams of protein. With less than 1 gram of total fat, mahi-mahi offers some omega-3s, but not as much as fish like salmon or sardines.

The U.S. Food and Drug Administration and Environmental Protection Agency consider mahi-mahi a “good choice” based on mercury levels but recommend limiting consumption to one serving per week for those who are pregnant, breastfeeding, those who might become pregnant and young children.

Growing

Mainly living in deep warm waters of tropical and subtropical regions throughout the Pacific, Mediterranean and Caribbean, mahi-mahi is one of the fastest growing fish and reproduce quickly.

Availability

Thanks to their warm habitats, mahi-mahi spawn intermittently year-round but have two “peak” seasons: from March to May and from September to November. According to the National Oceanic and Atmospheric Administration Fisheries, wild-caught mahi-mahi from the United States is a sustainable source of seafood. Because of their rapid growth and maturation, high productivity and relatively short life cycle, mahi-mahi can withstand recreational and commercial fishing pressures.

Purchasing

Mahi-mahi is mainly sold as either fresh or frozen fillets. When selecting fresh fillets, look for firm, light pink flesh with a mild aroma. There should be no fishy or ammonia-like smell. The bloodline, which is the dark muscle running down the center of the filet, is safe to eat and should be bright red, never brown or black.

You’ll frequently find mahi-mahi in bags of 4- or 6-ounce vacuum-packed skinless fillets. Good-quality frozen fish should be rock-hard, appearing somewhat shiny with no evidence of freezer burn or defrosting, such as excess ice crystallization inside the package.

Storing

Well-wrapped frozen fillets can be stored in the freezer for up to eight months. Thaw in the refrigerator overnight, removed from packaging and covered loosely; to thaw fillets quickly, place in a sealed plastic bag and immerse in cold water before cooking.

Fresh mahi-mahi can be refrigerated up to two days on a plate or tray covered loosely with a paper towel or plastic wrap.

Preparing

Tiny pin bones in mahi-mahi and other fish are usually removed prior to sale, but always err on the side of caution; run your hand over the fish to check for bones and use tweezers for easy removal. Skin also may be removed prior to purchase. If present, it can help fillets stay together during cooking, especially when grilling or sautéing.

Some people consider the bloodline in mahi-mahi to be visually unappealing and strongly flavored, so it often is trimmed away. When cooked, mahi-mahi is opaque and flakes easily with a fork into large, tender pieces. The recommended minimum internal temperature is 145 degrees Fahrenheit.

Using

As a relatively lean fish, mahi-mahi is best suited to quicker cooking preparations such as sautéing, broiling, baking on a sheet tray at high heat or grilling.

Use grilled mahi-mahi for tacos, or pan-sear fillets with onions, mushrooms and a garlicky lemon butter herb sauce. Oven-roast mahi-mahi en papillote (in parchment paper) with asparagus, cherry tomatoes and basil during the spring or summer, and with pear, sweet potato, leek and thyme in autumn or winter. To honor its warm-water origins, use bold ingredients: coconut milk or flakes, mango, lime and pineapple, sweet or hot peppers, ginger, lemongrass and kaffir lime leaves, or a cilantro or mint chutney.

This information originally appeared in Food & Nutrition Magazine^®, published by the Academy of Nutrition and Dietetics.