Mahi-mahi, also known as dolphin fish, has a firm texture and a mildly sweet taste. Mahi-mahi is a good source of protein, niacin and vitamin B-12. One 200-gram fillet contains 173 calories, 38 grams of protein, 1.4 grams of fat, 12 grams of niacin and 1.22 micrograms of B-12. The firm texture makes grilling a good option for cooking mahi-mahi, and a simple grilling technique only requires olive oil, lemon juice, salt and black pepper.
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Preheat the gas grill. Place a clean grill rack 4 inches from the heat source.
Rinse and pat dry mahi-mahi fillets or steak. If you are grilling a whole fish, rinse inside and out.
Mix olive oil, lemon juice, salt and black pepper together. Optionally, add some minced fresh herbs like parsley, basil and/or rosemary.
Rub the fish with the spice mixture. If you are grilling a whole fish, rub the fish inside and out with the mixture.
Place the fish onto the grill. Cover the grill if possible. Grill for three to eight minutes or until the side facing heat has turned brown. Use three to six minutes for fillets and steaks and six to eight minutes for whole fish. Optionally, if using a covered grill, cook until fish is fully cooked.
Turn the fish carefully and grill for another three to 10 minutes or until fish is fully cooked. If you are uncertain when fish is done, use a instant-read thermometer to check for doneness. Insert the thermometer into the thickest part of the fish. Mahi-mahi is fully cooked when the internal temperature reaches 137 degrees Fahrenheit.
- U.S. Department of Agriculture: Nutrient Data Laboratory
- "Joy of Cooking"; Irma S. Rombauer, et al.; 1997
- University of California Davis: Seafood Network Information Center; Chapter 16: Parasites; July 2007