Fresh Mahi Mahi or dolphin fish is quite popular in my house for dinner. This fish is great served over a bed of roasted sweet potatoes, vegetables, drizzled with a light butter sauce and topped with sweet pepper medley. So flavorful and contains a whole lot of goodness.
The Polynesian translation of Mahi Mahi is ‘strong strong’. These fish are quite large and have ray like fins. Mahi Mahi is also known as dolphin fish. No, not a dolphin like the Flipper TV show, nor is it even related to dolphins! However, just like dolphins it does also reside in tropical or sub-tropical waters.
Dolphin fish is jammed packed with a whole lot of protein. Despite the extremely large size of this fish it is rather low in mercury therefore it is a good fish to eat if you are pregnant. The high number of proteins found in the fish aids in reducing the risk of heart disease, fights inflammation and can even delay symptoms of aging!
Goodness found in Fresh Mahi Mahi
Dophin fish is loaded with B vitamins. B-3 vitamins controls cholesterol levels within our bodies. B-5 vitamins aid in converting food into energy. B-6 vitamins regulates our hormones and helps our livers function. B-12 vitamin keeps our blood cells healthy.
Essential minerals found in this acrobatic game fish include potassium, omega 3 fatty acids and selenium. Potassium helps lower blood pressure levels and supports our muscle functions. While omega 3 fatty acids reduces inflammation in the body while improving our vision and brain function. Selenium helps our bodies fight cancer by boosting our immune system, improving blood flow through out our bodies, regulating thyroid function and boosting fertility. You get all of this goodness from one fish!
Fresh Mahi Mahi has a mild sweet flavor, with a pinkish flesh and bright blood lines. If you come across this fish with brown bloodlines do not eat. The fish is then considered to be old if you see this.
Cooking Fresh Dolphin fish
Since this fish has a slightly firm texture this is best cooked by either baking, broiling, sauteing, deep frying, grill or can even be made into sushi. However, for this menu the fish was broiled. In Bermuda you can purchase this fish from a fisherman or grocery store. Usually the fishermen will sell fillets but you do have options to purchase whole or with the head removed and gutted.
- 2 lbs. of fresh Mahi Mahi fish
- Juice of 2 lemons
- Cayenne Pepper sauce
- Olive Oil – 2 Tbsp.
- ½ salt, black pepper, fresh thyme (mixed)
- 8 oz. of butter
- 1 tsp of freshly chopped parsley
- finely diced green pepper, red pepper, red onion and tomatoes (optional)
- In glass bowl add lemon juice, olive oil, cayenne pepper sauce, salt and pepper. Mix together. Add fish to marinade and ensure each fillet is covered in marinade. Place in refrigerator for about 30 mins
- Remove fish from marinade and place in flat baking sheet. Add thyme and any other additional seasonings as desired. Place in broiler for 10 mins on bottom rack then move to top rack for 5 mins to brown the top.
- Finely chop green pepper, red pepper, red onions and tomatoes and mix together.
- In small pot add the butter and freshly chopped parsley. Melt the butter in pot and remove the melted butter only from the pot leaving behind any water etc., into another small bowl. Add the chopped parsley to the butter. Drizzle over fish and top with pepper medley to serve.