Mahi Mahi has a mild, slightly sweet flavor and is firm in texture like swordfish. However, unlike swordfish, Mahi Mahi is lower in mercury. For information on mercury in seafood read by blog Is Seafood Good For You HERE.
According to the Environmental Working Group, certain fish high in Mercury should be limited or avoided completely if pregnant or nursing. Mahi Mahi falls in the limit category for everyone, so consider this fish as one of those once in a while treats. This recipe is so delicious that it certainly will taste like a treat.
What makes this fish a great occasional option (I recommend limiting fish to once a week or less), is that it is packed with protein, amino acids and enzymes. In fact, each six ounce filet of Mahi Mahi provides over 30 grams of lean protein and contains vitamins B-3, B-5, B-6 and B-12, Omega-3, iron, selenium, potassium, phosphorous and niacin. This dish is also paleo friendly, low in fat, and is wonderfully satisfying.
We added fresh organic leeks, tomatoes and garlic for a delicious flavor that the Mahi Mahi soaks up beautifully.
Enjoy on a bed of fresh organic spinach, if desired.
- 2 Mahi Mahi filets (frozen or fresh)
- 1 tsp sea salt or pink salt
- 1 tsp black pepper
- 2 Tbsp extra virgin olive oil
- 2 leeks, sliced (white part only)
- 2 garlic cloves, minced
- 1 jar chopped tomatoes or 1 cup fresh organic plum tomatoes (chopped)
- 1 Tbsp fresh parsley, chopped
Preheat oven to 350F. Place thawed fish in a baking dish and drizzle with 1 tbsp oil and sprinkle with salt and pepper. Place in the oven for 12 minutes or until cooked through. In a large skillet, heat the rest of the oil then add leeks and garlic. Saute until softened then stir in tomatoes. Heat until bubbling. Add fish on top of skillet and broil on low in the oven until top is starting to turn golden brown.
Remove from oven and sprinkle with parsley.