Mahi-Mahi 101: Nutrition, Benefits, How To Use, Buy, Store | Mahi-Mahi: A Complete Guide

What is Mahi-mahi

Mahi mahi, also known as dolphinfish, is a colorful fish that’s known for its firm texture and mild, sweet flavor. It has a bright yellow and green appearance when it’s alive, making it stand out in the water. Mahi mahi can grow pretty big, up to 6 feet long, and they’re often found in warm ocean waters. The fish is popular in cooking because it’s easy to grill, bake, or even fry, and it doesn’t dry out as much as other fish. It’s packed with protein and healthy fats, making it a great choice for a balanced meal. The name “mahi mahi” comes from the Hawaiian word meaning “strong strong,” which fits because it’s known for being a fast swimmer. People love it for its taste and the fact that it holds up well in recipes without falling apart.

Other Names of Mahi-mahi

Mahi mahi goes by a few different names, depending on where you are. Here are some of the most common ones:

1. Dolphinfish – Even though it’s called “dolphinfish,” it’s not related to dolphins at all. It’s just named this because of its similar shape.
2. Dorado – This name is used mostly in Spanish-speaking countries, especially in places like Mexico and South America.
3. Golden Dorado – Another name used in South America, where the fish’s golden color stands out when it’s caught.
4. Lampuka – This is the name the fish goes by in Malta and other parts of the Mediterranean.
5. Mahimahi – Sometimes spelled this way, it’s the Hawaiian name for the fish, which means “strong strong,” describing how powerful it is.

All these names refer to the same fish, and depending on where you’re at, people might call it any of these.

Nutritional Value of Mahi-mahi

Here’s the approximate nutritional value of mahi-mahi per 3-ounce (85-gram) serving:

Nutrient	Amount
Calories	85 kcal
Protein	18 g
Fat	1 g
Saturated Fat	0.2 g
Cholesterol	46 mg
Sodium	111 mg
Potassium	294 mg
Vitamin A	66 IU
Vitamin C	1.5 mg
Calcium	14 mg
Iron	0.4 mg

Please note that these values can vary slightly depending on factors such as cooking method and the specific fish.

Benefits of Mahi-mahi

Mahi mahi isn’t just tasty, it also comes with a bunch of health benefits. Here’s a list of why it’s good for you:

1. High in Protein – Mahi mahi is packed with protein, which is great for building muscles and keeping your body strong. It helps repair cells and keeps you feeling full longer.
2. Low in Fat – Unlike some other fish, mahi mahi is low in fat, so it’s a good choice if you’re watching your calorie intake or trying to eat healthier.
3. Rich in Omega-3s – These are the good fats that can help improve your heart health. Omega-3s are also good for your brain, keeping it sharp as you age.
4. Packed with Vitamins and Minerals – Mahi mahi has a good amount of vitamin B12, which helps with energy and brain function, and it’s also rich in selenium, which helps protect your cells.
5. Supports Healthy Skin – The omega-3s and vitamins in mahi mahi help keep your skin looking healthy, reducing inflammation and helping it repair itself.

So, besides tasting great, mahi mahi is a solid choice for anyone wanting a healthy meal.

Varieties of Mahi-mahi

Mahi mahi doesn’t really come in different “varieties” the way some other fish might, but there are a few things that can vary about it based on where it’s caught or how it’s prepared. Here are a couple of things to keep in mind:

1. Wild-caught vs. Farm-raised – Most mahi mahi you’ll find is wild-caught, which means it’s caught in the open ocean. Wild-caught mahi mahi tends to have a firmer texture and a more natural taste. Farm-raised mahi mahi is less common, but it’s raised in controlled environments, which can affect its flavor and texture, sometimes making it a bit milder.
2. Color Variations – When it’s alive, mahi mahi can show off bright colors like green, blue, and yellow. However, when it’s caught and filleted, the color fades to a more pale, off-white shade. The color doesn’t really change the taste, but it’s nice to know about if you’ve seen pictures of it swimming in the ocean.
3. Size – Mahi mahi can vary in size, with some reaching over 6 feet long! Smaller mahi mahi, which are often about 10-15 pounds, are more common in restaurants and grocery stores. Larger ones might be harder to find, but they’re still out there.

So while there aren’t tons of varieties like some other fish, you can still find some differences based on how it’s caught or prepared.

What Does Mahi-mahi Taste Like

Mahi mahi has a mild, slightly sweet taste that’s pretty unique. It’s not too fishy, so if you’re not a big fan of strong seafood flavors, it might be a good choice. The texture is firm and meaty, kind of like swordfish or tuna, and it flakes apart nicely when cooked. When you grill or sear it, it gets a little crispy on the outside while staying tender inside. It’s often described as having a light, fresh flavor that pairs well with different seasonings, like citrus or spicy marinades. So, if you’re looking for a fish that’s easy to work with in a variety of dishes, mahi mahi fits the bill without being overpowering.

How To Cook Mahi-mahi

Cooking mahi mahi is pretty easy and there are lots of ways to do it, depending on what you’re in the mood for. Here are five different methods to cook this tasty fish:

1. Grilling – Grilling mahi mahi is a great way to get a smoky flavor. First, brush the fish with olive oil, and season it with salt, pepper, and any spices or herbs you like (lemon zest works great!). Preheat your grill to medium-high, and place the fish on the grill. Cook for about 4-5 minutes on each side, depending on the thickness, until it’s golden and flaky. You can also add lemon wedges to the grill to squeeze over the fish later.
2. Pan-searing – Pan-searing mahi mahi gives it a crispy exterior while keeping it tender inside. Heat a bit of oil in a skillet over medium-high heat. Season the fish with salt, pepper, and any other spices you prefer. Cook the fillets for about 4 minutes on each side. Once it’s golden brown, remove it from the skillet and let it rest before serving. This method works great if you’re making a quick dinner.
3. Baking – Baking mahi mahi is an easy, hands-off way to cook it. Preheat your oven to 375°F (190°C). Place the fish on a baking sheet lined with parchment paper or foil. You can season it with garlic, herbs, or even a little butter. Bake for about 15-20 minutes or until it flakes easily with a fork. This method is great if you want to keep things simple or make a big batch.
4. Broiling – Broiling is a great method if you want to get a nice caramelized top on your mahi mahi. Set your oven to broil and place the fish on a baking sheet about 4 inches from the heat. Brush the fish with olive oil, lemon juice, and seasoning, then broil for about 4-5 minutes per side. It’s quick, and you’ll get that crispy edge that adds a nice texture.
5. Making Mahi Mahi Tacos – A fun way to enjoy mahi mahi is in tacos. Grill or pan-sear the fish, then break it into chunks. Serve it in soft tortillas with some cabbage, pico de gallo, and a creamy sauce (like a lime crema or avocado salsa). This method is perfect for a casual meal or a party with friends.

Each of these methods brings out different flavors and textures in the mahi mahi, so you can switch things up based on what you’re in the mood for.

How To Use Mahi-mahi

Using mahi mahi in your meals is pretty easy because it’s such a versatile fish. Here are some ways you can cook and enjoy it:

1. Grilling – One of the best ways to cook mahi mahi is on the grill. Just season it with salt, pepper, and maybe some lemon or a marinade. Grill it for a few minutes on each side until it’s golden and flaky.
2. Baking – If you’re not in the mood for grilling, you can bake mahi mahi in the oven. Just place it on a baking sheet, add your favorite herbs and spices, and bake it at around 375°F for 15-20 minutes, depending on the thickness of the fillet.
3. Pan-searing – For a crispy outside and tender inside, you can pan-sear mahi mahi. Heat some oil in a skillet, season the fish, and cook it for a few minutes on each side until it’s golden brown. It’s quick and easy!
4. Fish Tacos – Mahi mahi works great for fish tacos. You can grill or pan-sear the fish, then flake it into chunks and serve with tortillas, cabbage, salsa, and a little sour cream or guacamole.
5. Fish Stew or Soup – Mahi mahi can also be added to a seafood stew or soup. It holds up well in liquid, so you can cut it into chunks and simmer it with other vegetables, spices, and a flavorful broth.
6. Ceviche – If you’re into raw dishes, mahi mahi makes a great base for ceviche. Just dice the fish and marinate it in lime or lemon juice with some diced onions, tomatoes, and cilantro. The citrus will “cook” the fish, giving it a fresh, tangy taste.

There are plenty of ways to get creative with mahi mahi in the kitchen, whether you’re grilling it, baking it, or using it in tacos or soups.

Substitute for Mahi-mahi

If you can’t find mahi mahi or just want to try something different, there are a few good substitutes you can use. Here are some options:

1. Snapper – This is a popular fish with a mild, sweet flavor similar to mahi mahi. It’s also flaky and holds up well to grilling, baking, or pan-searing.
2. Grouper – Grouper is another firm fish that’s mild in taste, making it a good alternative. It’s often used in similar recipes like mahi mahi, especially in fish tacos or grilled dishes.
3. Tilapia – Tilapia is lighter and milder, and although it’s not as firm as mahi mahi, it can work well in fish stews, baked dishes, or even on the grill.
4. Swordfish – If you’re looking for a thicker cut, swordfish is a great option. It has a firm texture that’s a little meatier than mahi mahi, but still has a nice mild flavor.
5. Yellowtail – Yellowtail is a slightly more delicate fish with a sweet taste. It’s similar to mahi mahi in flavor but tends to be a bit more tender.
6. Cod – Cod has a light flavor and flaky texture, and it works in many of the same recipes where you’d use mahi mahi, like fish and chips or baked dishes.

These substitutes can give you a similar taste and texture, so you won’t miss out on your favorite mahi mahi dishes.

Where to Buy Mahi-mahi

If you’re looking to buy mahi mahi, there are several places where you can find it. Here’s a list of some good spots:

1. Grocery Stores – Many big grocery chains like Walmart, Kroger, and Whole Foods carry mahi mahi in their seafood sections. It might be sold fresh or frozen, depending on where you shop.
2. Fish Markets – If you want really fresh mahi mahi, checking out a local fish market is a great idea. They often get fish directly from fishermen, so you’ll get the best quality, and you can sometimes ask them to fillet it for you.
3. Online Seafood Retailers – If you can’t find mahi mahi locally, there are plenty of websites that ship fresh or frozen fish right to your door. Websites like Vital Choice, Fulton Fish Market, or even Amazon have good options for mahi mahi.
4. Specialty Food Stores – Stores that focus on seafood or even international markets might carry mahi mahi. If you live near an area with a large Latin or Caribbean population, you might be able to find it in those types of markets too.
5. Farmers’ Markets – In coastal areas or places near the ocean, some farmers’ markets may have fresh seafood vendors who offer mahi mahi, caught that day or frozen.

So whether you prefer fresh or frozen, and whether you’re shopping in person or online, there are plenty of places to get your hands on mahi mahi.

How To Store Mahi-mahi

Storing mahi mahi properly is important if you want to keep it fresh and avoid it spoiling too quickly. Here are some tips to help you store it the right way:

1. Refrigerating Fresh Mahi Mahi –
   If you plan to cook your mahi mahi within 1-2 days, keeping it in the fridge is the easiest option. Start by making sure the fish is completely dry, as moisture can speed up spoilage. Wrap the fish tightly in plastic wrap or place it in an airtight container. To prevent the fish from absorbing any unwanted smells in the fridge, you can place it on a shallow plate and cover it with plastic wrap. It’s also a good idea to store it in the coldest part of the fridge (usually the back). If you don’t have a dedicated seafood drawer, placing it on a bed of crushed ice inside the fridge can help keep it super fresh. Just remember to drain any water from melted ice and refresh it as needed.
2. Using Ice for Extra Freshness –
   If you’re not planning to cook the mahi mahi right away but want to keep it fresh for up to two days, storing it on a bed of ice is a great way to preserve its quality. Place the fish on a shallow dish, then cover it with crushed ice. The ice keeps the fish at an even, very cold temperature, which slows down bacteria growth. The key here is to drain the melted water regularly so the fish doesn’t sit in it, as this can cause the texture to become mushy. Just add more ice as it melts, and keep the fish in the fridge.
3. Freezing Mahi Mahi for Long-Term Storage –
   Freezing mahi mahi is the best way to store it for longer periods if you’re not going to use it within a couple of days. Start by wrapping the fillets tightly in plastic wrap, making sure there’s no air trapped inside. Then, for extra protection, wrap the fish again in aluminum foil, or place it in a vacuum-sealed bag. The key to preserving the flavor and texture of frozen mahi mahi is minimizing exposure to air, which can cause freezer burn. When frozen properly, mahi mahi can stay good for up to 6 months, but for the best taste, it’s recommended to use it within 3-4 months. Label the package with the date, so you don’t forget when you froze it.
4. Avoid Storing for Too Long in the Freezer –
   While you can freeze mahi mahi for months, it’s important to understand that the longer it sits frozen, the more likely it is to lose some of its flavor and texture. The fish can become dry or develop off flavors if it’s kept in the freezer too long. Try to use it sooner rather than later, especially if you notice a change in its texture after thawing. For optimal taste, aim to cook it within 3-4 months of freezing.
5. Thawing Mahi Mahi –
   Thawing mahi mahi the right way is just as important as how you store it. The best method is to place the fish in the fridge overnight so it can defrost slowly. This helps preserve the texture and keeps it safe from bacteria growth. If you’re in a rush, you can speed up the process by putting the fish in a sealed plastic bag and submerging it in cold water (not warm or hot water, as that can lead to uneven thawing). Don’t thaw mahi mahi at room temperature, because the outer layers can warm up too quickly, making it unsafe to eat. Once thawed, don’t refreeze the fish if you don’t use it, as it can affect the texture and quality.

By following these storage and thawing tips, you can keep mahi mahi fresh and delicious until you’re ready to enjoy it.

Frequently Asked Questions (FAQs)