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> Food Guide > Mahi Mahi
MAHI MAHI
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Mahi Mahi is often thought of as a Hawaiian fish, but it is also found in warm waters around Florida and along the Pacific Coast. It is sometimes called Dolphin fish or Dorado, but do not confuse it with dolphin, the mammal. Seen in the water, Mahi Mahi has a characteristic blunt head and striking blue-green and yellow scales. Its flesh is dense and moist, with a mild, slightly sweet flavor.  VarietiesMahi mahi is a large fish; it is usually sold as fillets or steaks. It is available both fresh and frozen. Preparation, uses, and tipsThe secret to successful mahi mahi cookery is to not overcook. Whichever of the following cooking methods you choose, your mahi mahi will be cooked when its flesh becomes opaque but is still moist on the inside. Baking Rinse fish and pat dry with a paper towel. Place steaks or fillets in baking pan, brush with oil or butter, or cover with sauce made of liquid, herbs and spices, and vegetables. Bake in preheated oven at 400°F (200°C) until a knife slice in the thickest part reveals the flesh to be opaque but still moist. Grilling Place steaks or fillets directly on greased grill, 4 to 6 inches (about 10 to 15cm) above prepared coals or fire. Baste with butter, oil, or marinade and close the hood of the grill. For a large fillet, place fish skin-side-down on foil. Cook until opaque and moist on the inside, about 6 to 8 minutes for fish less than 1-inch (about 2.5cm) thick, and 10 to 15 minutes for fish larger than 1-inch (about 2.5cm) thick. Broiling Rinse mahi mahi fillets and pat dry with a paper towel. Place fish on a rack above a baking dish. Preheat broiler and adjust oven rack so fish is 3 to 4 inches (about 7.6 to 10cm) from the element. Broil, turning once, until fish is opaque but still moist in the center, about 6 to 10 minutes, depending on the size of the fish. Frying Rinse mahi mahi, and pat dry with a paper towel. Dredge in flour and seasonings if desired. Shake off any excess flour. Heat frying pan until hot. Add butter or oil, place fillets in the pan, and cook, turning once, until opaque but still moist in the center—about 2 to 10 minutes, depending on the size of the fish. Poaching Bring poaching liquid consisting of water, broth, herbs, and spices to a simmer. Slip in mahi mahi, then cover the pan and keep liquid at a simmer for about 8 minutes per inch (about 2.5cm) of thickness. Nutritional HighlightsMahi mahi (cooked, dry heat), 3 oz. (84.9g) *Foods that are an “excellent source” of a particular nutrient provide 20% or more of the Recommended Daily Value, based upon United States Department of Agriculture (USDA) guidelines. Foods that are a “good source” of a particular nutrient provide between 10 and 20% of the USDA Recommended Daily Value. Nutritional information and daily nutritional guidelines may vary in different countries. Please consult the appropriate organization in your country for specific nutritional values and the recommended daily guidelines. Health benefits and concernsHealth benefits and
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