The usual symptoms of this illness are sweating, headache, nausea, vomiting, dizziness, rash, and a burning or tingling sensation around the mouth. If you catch this illness, your symptoms should resolve on their own within 12 hours. If that doesn’t happen, get medical help as soon as possible.
Is Mahi Mahi Healthy? Benefits, Nutrition & Recipes
If you take into account issues like sustainability, heavy metal toxicity and different fatty acid contents, it can be pretty difficult to figure out which types of fish to seek out and which to avoid. Thus, you may wonder: Is mahi mahi healthy or not?
Some health experts feel that compared to certain types of fish that you should never or rarely eat — such as swordfish, tilapia and sea bass, for example — mahi mahi makes a much healthier choice. It’s considered a mostly “mercury safe” species that is unlikely to have high levels of this heavy metal, and it provides a good dose of omega-3 fatty acids, selenium, B vitamins and a number of other nutrients.
What Is Mahi Mahi?
Mahi mahi (Coryphaena hippurus) is a deep sea fish that lives in tropical and subtropical waters, such as those surrounding Hawaii, Latin America, the Caribbean and India.
It has a light pink/white/gray flesh, a firm texture and a mild, appealing taste, which is why it’s one of the most popular types of fish served at restaurants.
The name mahi has Polynesian origins and means “strong,” due to the fish’s large size and robust reproductive capabilities.
Is a mahi mahi a dolphin? No, however it’s sometimes called dolphinfish or dorado, even though it’s a totally different species than dolphins.
Nutrition Facts
Is mahi mahi a fatty fish? Overall it’s lean compared to fattier fish like salmon and sardines, but it does contain some healthy, anti-inflammatory fatty acids.
There are only one to two grams of total fat in a typical serving of this fish, so it’s not quite as high in omega-3s as other oilier fishes.
Some of the reasons that experts consider mahi mahi to be one of the best fish to eat is because of its content of omega-3 fatty acids, as well as its selenium; vitamins B12, B3 and B6; potassium; phosphorus; and protein. Additionally it contains some iron, magnesium and other essential minerals.
One three-ounce serving (approximately 85 grams) of cooked mahi mahi contains about:
- 92.6 calories
- 20.2 grams of protein
- 0.8 grams fat
- 39.8 micrograms selenium (57 percent DV)
- 6.3 milligrams niacin (32 percent DV)
- 0.4 milligrams vitamin B6 (20 percent DV)
- 156 milligrams phosphorus (16 percent DV)
- 453 milligrams potassium (13 percent DV)
- 0.6 micrograms vitamin B12 (10 percent DV)
- 32.3 milligrams magnesium (8 percent DV)
- 0.7 milligrams pantothenic acid (7 percent DV)
- 1.2 milligrams iron (7 percent DV)
Is Mahi Mahi Healthy?
What fish is the healthiest to eat? Oily fish like wild-caught salmon and sardines top the lists of many health experts, but this doesn’t mean that other types of lean fish are devoid benefits to offer.
Here are some of the health benefits associated with mahi mahi fish:
1. Good Source of Omega-3 Fatty Acids
Adding more foods high in omega-3s to your diet can lower your odds of dealing with chronic inflammation.
Consuming several servings of omega-3 fish per week is recommended for overall health because it’s thought that these fatty acids help protect against a range of long-term health problems.
Inflammation is associated with a number of health conditions, such as metabolic syndrome, heart disease, autoimmune disorders and neurological conditions. Getting omega-3s from fish can be one of the best ways to consume of these fatty acids, considering these fats are not found in many others foods.
2. High in Protein and Low in Calories
Like other types of fish, mahi mahi is a protein-rich food, especially considering it’s “lean” and relatively low in calories.
Eating plenty of protein is a good way to control your appetite and potentially maintain a healthy weight, since studies show protein foods contribute to satiety.
Other reasons to include protein sources in all of your main meals include protein’s positive effects on muscle growth, recovery from exercise, cognitive function and more.
3. High in Selenium and B Vitamins
Mahi fish is a good source of vitamin B12, phosphorus, potassium, niacin, vitamin B6 and selenium.
Selenium acts as an antioxidant that can help control levels of inflammation in the body. It’s needed to support cardiovascular health, fertility, cognitive function and more.
Within mahi you’ll also find a good deal of B vitamins, such as B12, B3 and B6, which contribute to healthy energy levels, cholesterol levels, liver health, skin health, brain and nerve function, and more.
B vitamins have the important role of helping convert food into energy, supporting upbeat moods and keeping you mentally sharp. Vitamin B12 found in this fish also helps keep nerve and blood cells healthy, and it can help prevent fatigue and muscle weakness.
Other benefits of nutrients found in mahi, including potassium and phosphorus, include supporting bone/skeletal health and healthy blood pressure levels.
4. Unlikely to Be High in Mercury
How do mercury levels in mahi compare to other fish? If you’re trying to avoid consuming lots of mercury from fish (which you should be), then you’ll be happy to know that mahi is not a fish to avoid.
Mercury levels in mahi are relatively lower than in other fish, including swordfish. The Natural Resources Defense Council considers mahi mahi to be “moderate mercury” fish. It’s included in the second-lowest of four categories used to classify the amount of mercury in seafood.
How to Prepare
Mahi is available most of the year and is usually caught in Hawaii, Latin America or Taiwan. Fresh mahi is most likely to come from Hawaii.
What does mahi mahi taste like? It has a mild and slightly sweet flavor that many people find to be similar to tuna or swordfish.
You can prepare mahi in lots of different ways, but baking, broiling and grilling are among the most common. Because it doesn’t have an overpowering taste, it tastes great with simple flavor enhancers, such as black pepper, spices, butter, olive oil and fresh lemon juice.
You want to be careful not to overcook mahi, heating it just until it flakes. You can try quickly grilling it or browning it using a cast iron pan.
If you prefer a very mild flavor, trim away the darker portions of the meat and serve only the light pink/white/gray flesh.
Need some mahi mahi recipe inspiration? Try these healthy recipes:
- Fish Taco Recipe
- Foil Packet Lemon and Herb White Fish Recipe
- Seared Mahi Mahi with Zesty Basil Butter
- Ginger Glazed Mahi Mahi Recipe
Risks and Side Effects
Can you eat mahi mahi every day?
Most health authorities, such as the U.S. Food and Drug Administration and American Heart Association, recommend including at least two to three servings of fish in your diet each week (totaling about eight ounces) in order to support heart health and generally protect against disease.
Because mahi does still contain some mercury, it’s advised that adults stick to about six servings of mahi (three to four ounces per serving) per month, which is about one or two per week. This means that it’s best to avoid eating it every single day, which can potentially contribute too much mercury to your diet — not to mention that it may be an expensive habit and not very environmentally sustainable.
Is this fish safe for pregnant women?
Like with other adults, pregnant women are encouraged to have about one serving of mahi weekly.
Pregnant women are advised to generally be careful not to over-consume large fish that contain mercury. Sticking to about one serving per week of large fish (including swordfish, king mackerel, tilefish, bigeye tuna and marlin) is suggested, instead choosing options like sardines and salmon.
Is it sustainable?
According to FishWatch.gov website, U.S. wild-caught mahi mahi is a smart seafood choice because it is sustainably managed and responsibly harvested under U.S. regulations. The Hawaii and California coast mahi mahi populations are not formally assessed but assumed to be stable, and overfishing does not appear to be a concern based on recent catch rates.
The Monterey Bay Aquarium’s Seafood Watch list also lists U.S Atlantic mahi that is caught via hand lines and trolling lines as a sustainable choice.
That said, the imported market from regions such as Southeast Asia and Latin America are not as tightly regulated, so less is known about the environmental impact of mahi fishing in these areas.
The Environmental Defense Fund classifies mahi mahi caught by line/pole in the U.S. as “Eco-Best” in its three categories. Fish caught by longlines, however, have more of a negative environmental impact and are considered only “okay” or even among the worst. Longline-caught fish should be generally avoided because this method puts other species, such as birds, turtles and sharks, at risk.
Conclusion
- Is mahi mahi healthy? Yes, it is. It’s low in calories and a good source of omega-3s, protein, vitamin B12, phosphorus, potassium, protein, niacin, vitamin B6 and selenium.
- Mahi mahi fish benefits can include providing you with protein, healthy fats and other essential nutrients, while being relatively low in mercury and environmentally sustainable.
- Mahi has a mild, slightly sweet flavor and a firm texture. It’s best broiled, grilled or baked. Try it in tacos, served over salad, or as a healthy replacement for fish like tilapia, halibut and swordfish.
Popular Nutrition Posts
What Are the Health Benefits of Mahi Mahi
Mahi mahi is one of the fastest-growing fish in the world. Their beauty and strong fighting ability make them a highly sought-after game fish. Mahi fish can be found all over the world and are a favorite among fish lovers. That’s because, while they offer most of the nutritional benefits that you can get from other seafood, they’re also not very high in mercury. This makes them one of the healthiest sea fish that you can have.
What Is Mahi Mahi?
Mahi mahi (Coryphaena hippurus) is a deep-sea fish that can be found worldwide. It lives in tropical and subtropical waters warmer than 20°C, like those surrounding Hawaii, Indonesia, Japan, and South America. Globally, Peru produces the highest volume of mahi fish, followed by countries like Ecuador and Taiwan.
These fish get the name “mahi mahi” — meaning “strong” in the Hawaiian language — from their strong swimming and spawning abilities. They’re also called “perico” in Peru and “dorado” in Latin America. Dorado — Spanish for gold — points to the beautiful golden-green tint of their scales. People in the U.S. also call them “dolphinfish” due to their large size. But they aren’t in any way related to the mammal dolphin.
Mahi fish come in various colors, from yellow and green to bright blue. Adults have a short, distinct face and can reach 90 pounds in weight and 7 feet in length within a life span of 4 to 5 years.
They’re mostly caught during the summer months and are considered an eco-friendly seafood choice. That’s because they’re usually caught in a sustainable manner with a hook and line and are not subject to overfishing. They also reproduce and grow quickly, which keeps the species healthy and in good numbers.
How Does Mahi Mahi Taste?
Mahi mahi is known for its pleasant taste and is one of the most popular food fish served in restaurants. Like many tropical fishes, it has a sweet taste and a mild to moderate flavor. Its flesh is lean, firm, and almost meaty, with a delicate and moist texture. Mahi fish also have a distinct “fishy flavor” that’s often described as being milder than swordfish but stronger than halibut.
What Are the Nutrients in Mahi Mahi?
Mahi mahi is a rich source of protein as well as vitamins B3, B6, and B12. Among minerals, it contains some magnesium, potassium, and phosphorus as well as good amounts of sodium and selenium. Eating just a 3-ounce portion of mahi fish will give you about 72% of the recommended selenium amount in your daily diet.
Being a lean fish, a 3-ounce cooked mahi mahi fillet contains less than 1 gram of total fat. The good news is that omega-3 fatty acids, including docosahexaenoic acid (DHA), form a good portion of its fat content. Mahi fish also contain some other anti-inflammatory fatty acids that are good for your health.
What Are the Health Benefits of Mahi Mahi?
Mahi mahi is a low-calorie fish with plenty of nutrients. The U.S. Food and Drug Administration even considers it a “good choice” of fish based on its mercury levels. These are some of the health benefits of mahi mahi brought about by its impressive nutrient profile:
Good source of omega-3 fatty acids. Mahi mahi contains good amounts of omega-3 fatty acids — healthy fats with several health benefits. Adding omega-3 to your diet lowers your chances of having heart problems and stroke while also preventing inflammation.
Though a moderate level of inflammation is good for your body, too much of it can lead to health issues like heart disease, arthritis, diabetes, Crohn’s disease, and even cancer. You might not find omega-3s in most of your other foods, so you may consider adding mahi mahi to your diet.
High in lean protein. The protein found in mahi fish has low amounts of calories and saturated fat, which makes it “lean” and very healthy. Eating plenty of protein helps maintain a healthy weight and control your appetite. Proteins also play a major role in building muscles and recovering from exercise. So, if you’re looking to lose weight or gain muscle mass, mahi mahi would be a great food choice for you.
Full of minerals and vitamins. Selenium — a major nutrient in this fish — is a powerful antioxidant that helps protect cells from damage, fight infection, and support reproductive health. Its other minerals include potassium, which helps control blood pressure, and phosphorus, a key component of your bones and teeth.
Among the B vitamins, mahi mahi is especially high in vitamins B3, B6, and B12. These vitamins play many vital roles in your body, including supporting your liver and brain function, controlling your cholesterol levels, maintaining your energy levels, and protecting your joints from disorders like arthritis. With so many nutrients, mahi mahi will make an incredibly healthy addition to your diet.
Relatively low in mercury. Unlike popular sea fishes like tuna and mackerel that have high amounts of mercury, mahi mahi has moderate mercury levels. This makes it a safe and healthy fish to have.
How to Cook Mahi Mahi?
Mahi mahi is a thick fish with lean flesh and is mostly sold as fillets. Its flesh is tender enough that you can steam it while also being firm enough that you can grill it without breaking it apart. But before you start cooking the fillets, make sure to check their:
Flesh. Always select fillets with firm and pale pink flesh. See that they have a mild aroma with no ammonia-like smell.
Skin. If you’re planning to sauté the fish, its skin might help during cooking by keeping the fillet from falling apart. But if that’s not the case, you should remove the skin, as it’s inedible and tough to cook.
Bones. Before cutting portions of the fillet, remove the bones from it. By feeling along the fillet with your finger, you can find the bones and then pull them out with tweezers. If you plan to bake the whole fillet, remove the bones later once the fish is cooked.
Bloodline. Though safe to eat, many people find the bloodline — the red line down the middle of the fillet — too fishy for their taste. If that’s the case with you, trim it away with a sharp knife. Otherwise, you can eat it. Just make sure it’s bright red, never black or brown.
Since mahi mahi is a lean fish, it’s better suited for quicker cooking styles like broiling, grilling, and baking on a sheet tray.
When grilling mahi mahi, it’s good to keep the grill very hot and lightly brush it with oil. These steps will prevent the fillet from sticking. Take 2 to 4 minutes to cook each side of the fillet. Remember not to flip it more than once. Otherwise, it may fall apart. When the translucent flesh becomes opaque and takes on a pinkish-white shade, you can be sure that the fish is grilled.
To bake mahi fish in an oven, start by lightly oiling the fillet. Since the fish can stick to the pan, put a parchment paper on it to avoid that. To know when it’s done, use an instant-read thermometer and check the temperature of the middle portion of the fillet. When the temperature reaches 135°F to 140°F, the fish becomes fully baked and ready to be taken out of the oven.
Don’t worry if the fish continues cooking for some time. With the pan still hot out of the oven, it’s meant to happen.
Are There Any Precautions to Consider Before Eating Mahi Mahi?
While mahi mahi is considered a “good choice” of seafood, remember that it still contains moderate amounts of mercury. As an adult, you should have no more than 6 servings — 3 to 4 ounces per serving — in a month. This means that it’s best not to have more than 2 servings per week. Doing so could add too much mercury to your diet and lead to conditions like mercury poisoning.
While high mercury levels don’t create health problems for most people, they can be harmful for young children, nursing mothers, and pregnant women. High levels of mercury can negatively affect the nervous system of children and cause harm to a developing baby in the womb. This is why pregnant and breastfeeding women, as well as children, shouldn’t have more than 1 serving of mahi mahi per week.
Another thing you need to be careful about is the scombroid fish poisoning risk of mahi mahi. When fishes like tuna, mackerel, and mahi mahi are not refrigerated properly, they get spoiled, as bacteria grow in them. Eating such spoiled fish can lead to scombroid fish poisoning.
The usual symptoms of this illness are sweating, headache, nausea, vomiting, dizziness, rash, and a burning or tingling sensation around the mouth. If you catch this illness, your symptoms should resolve on their own within 12 hours. If that doesn’t happen, get medical help as soon as possible.
Show Sources
The American Journal of Clinical Nutrition: “Protein, weight management, and satiety.”
Boulder County: “Scombroid Fish Poisoning.”
Food & Nutrition: “Mahi-Mahi: A Fish of Pluralities.”
Greenpeace: “Mahi Mahi.”
Harvard Health Publishing: “Understanding chronic and acute inflammation.”
Harvard T.H. Chan School of Public Health: “Selenium.”
Keck Medicine of USC: “Are You Eating Too Much Fish?”
Natural Resources Defense Council: “Mercury in Fish.”
SeaChoice: “Mahi mahi.”
U.S. Food and Drug Administration: “Advice about Eating Fish.”
WWF Seafood Sustainability: “Peru Mahi.”
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