Mahi mahi is a large, ocean fish that can be found in tropical and subtropical waters worldwide. The fillets have a mild, slightly sweet flavor that pairs well with fruity or citrus flavors. Mahi mahi is low fat, with only 1 gram of fat per 3-ounce serving. The same serving also provides almost 10 percent of your recommended daily intake of potassium with 450 milligrams. The fillets are typically 3 to 4 ounces in size, but you can find larger, thicker fillets up to 8 ounces. If you have larger mahi mahi fillets, you can still bake them, but you must cook the fillets long enough to make sure they are cooked through.
- Basting brush
- Baking dish
- Olive oil
- Large mahi mahi fillets
- Instant-read thermometer
- Lemon wedges to garnish -- optional
- Fruit salsa to garish -- optional
Pregnant women should eat mahi mahi only once a week to avoid the possibility of consuming too many toxins.
Preheat the oven to 400 degrees Fahrenheit.
Brush a baking dish with olive oil. Place the mahi mahi fillets in the baking dish.
Place the baking dish in the oven and bake the mahi mahi fillets for 25 to 30 minutes.
Take the baking dish out of the oven. Insert an instant-read thermometer into the center of the fillet. When the mahi mahi is ready, the thermometer will register 145 degrees Fahrenheit, and the fillet will be opaque all the way through.
Serve the mahi mahi fillets hot as is, or garnished with lemon slices or a fruit salsa.
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Natalie Smith is a technical writing professor specializing in medical writing localization and food writing. Her work has been published in technical journals, on several prominent cooking and nutrition websites, as well as books and conference proceedings. Smith has won two international research awards for her scholarship in intercultural medical writing, and holds a PhD in technical communication and rhetoric.