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Mahi-Mahi Recipes For High-Protein & Low-Fat Meals

Mahi-Mahi (also known as dolphinfish, though thankfully not related to the dolphin) is a seafood option you’ve likely seen on more than a few menus.

Mahi-mahi recipes are an increasingly popular choice for restaurants because the meat is firm, flavorful, and easy to cook. Coincidently, it’s also high in protein, low in fat and a good source of many essential nutrients, making it a great option for anyone on a high-protein, low-fat diet.

Here are just a few of the ways mahi-mahi recipes in your diet can benefit your health:


Whether you’re on a low-carb or a low-fat diet, everyone needs protein.

Proteins are necessary for tissue growth, development, and maintenance, and also serve as a fuel source for the body. The recommended daily allowance (RDA) for adults aged 18 and older is 0.8 grams of protein per kilogram of body weight per day (or 0.36 grams per pound), which means someone who weighs 150 pounds would aim for an intake of around 54 grams of protein every day.

While that number might seem high, on its own, mahi-mahi provides 20 grams of protein per 3-ounce serving. Additionally, mahi-mahi is considered a complete protein because it provides all eight essential amino acids that the body cannot produce on its own.


While getting enough protein is certainly important, the problem is that many high protein foods (i.e. beef, pork, cheese, etc.) are also high in fat. The reason mahi-mahi recipes are preferable for those on a high-protein, low-fat diet is that the 3-ounce serving mentioned above only contains around 93 calories and 1 gram of fat.

By choosing foods that are high in protein and low in fat, you’ll get your RDA of protein without comprising your cholesterol levels or your weight.

It’s also important to note that you’ll also get well over your daily requirement of selenium – a 134 calorie serving would give you 62mg. Alongside selenium, you’ll also receive a healthy amount of potassium. Both of these are required for immune function and heart health!

In addition to being the perfect high-protein, low-fat diet food, mahi-mahi recipes pack another powerful health punch—they’re full of essential vitamins! Mahi-mahi is especially rich in several B vitamins, such as thiamin, riboflavin, vitamin B-6 and niacin.

B vitamins are important because they support nerve cell function, brain development, energy and hormone production, aid and boost your metabolism, and nourish your skin and liver.


Its firm texture makes mahi-mahi a pretty versatile fish for cooking. Make your favourite mahi-mahi recipes by broiling, baking, steaming, or grilling the fish and pair it with a fresh component, like this roasted fennel and cabbage slaw, to complement the fish’s naturally sweet taste.

There are many reasons to include mahi-mahi as a part of your balanced diet. Whether you want to up your protein intake, lower your fat intake, or all of the above, mahi-mahi recipes can help you reach your health goals.

One of Our Favorite Mahi Mahi Recipes

Perfectly grilled and combined with garlic and asparagus to accentuate the delicious flavor and succulent texture.

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