Mahi Mahi

Gluten Free
Very Healthy
Health score
91%
Mahi Mahi
35 min.
1
2108kcal

Suggestions

Ingredients

  •  asparagus peeled
  • serving pepper black freshly ground
  • teaspoon cajun spice 
  •  crab legs 
  • tablespoon crab boil seasoning (recommended: Old Bay Seasoning)
  • pint cup heavy whipping cream 
  • serving kosher salt 
  • ounce mahi mahi fillet 
  • tablespoons olive oil 
  •  bell pepper red thinly sliced
  •  scallion thinly sliced
  •  bell pepper yellow thinly sliced

Equipment

  • bowl
  • frying pan
  • oven
  • pot

Directions

  1. Preheat oven to 450 degrees F. Bring a medium pot of salted water to a boil.
  2. In a small saucepot, reduce the cream over medium heat until it thickens or coats the back of a spoon.
  3. Add the crab boil seasoning and the Cajun seasoning. When the water boils, add the crab and cook through, about 4 to 5 minutes.
  4. Remove the crab and let cool. Pick the crab meat from the shells and add it to the cream. Keep warm.
  5. Fill a medium saute pan with about 1-inch of salted water, or enough to cover the asparagus.
  6. Heat the water over medium heat, add the asparagus, and cook slowly until the asparagus is bendable. Then plunge into a bowl of ice water for about 2 to 3 minutes.
  7. Heat the oil in a medium saute pan over medium-high heat. Season fish with salt and pepper.
  8. Place the fish in the hot pan and cook on both sides until golden brown, about 3 to 4 minutes.
  9. Place in the oven to cook through, about 5 to 6 minutes.
  10. To serve, spoon 1/2 of the cream onto a warm plate.
  11. Place the fish on top, and spoon the remainder of the cream over the fish.
  12. Serve with asparagus and top with the peppers and scallions.

Nutrition Facts

Calories2108kcal
Protein9.41%
Fat83.84%
Carbs6.75%

Properties

Glycemic Index
143
Glycemic Load
2.3
Inflammation Score
-10
Nutrition Score
54.724347985309%

Flavonoids

Apigenin
0.03mg
Luteolin
1.97mg
Isorhamnetin
5.47mg
Kaempferol
1.53mg
Myricetin
0.26mg
Quercetin
16.21mg

Nutrients percent of daily need

Calories:2107.7kcal
105.39%
Fat:201.33g
309.74%
Saturated Fat:113.34g
708.39%
Carbohydrates:36.51g
12.17%
Net Carbohydrates:29.43g
10.7%
Sugar:21.23g
23.59%
Cholesterol:660.12mg
220.04%
Sodium:510.31mg
22.19%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:50.83g
101.66%
Vitamin C:381.86mg
462.87%
Vitamin A:13162.78IU
263.26%
Vitamin K:136.59µg
130.09%
Selenium:80.55µg
115.07%
Vitamin E:12.05mg
80.35%
Vitamin B6:1.59mg
79.37%
Vitamin B2:1.32mg
77.54%
Vitamin B3:14.26mg
71.29%
Phosphorus:651.39mg
65.14%
Potassium:1968.26mg
56.24%
Vitamin D:7.57µg
50.47%
Folate:178.55µg
44.64%
Calcium:437.55mg
43.76%
Iron:7.71mg
42.82%
Manganese:0.79mg
39.7%
Magnesium:142.72mg
35.68%
Vitamin B12:2.05µg
34.13%
Vitamin B5:3.39mg
33.94%
Fiber:7.07g
28.29%
Copper:0.54mg
26.89%
Vitamin B1:0.39mg
25.91%
Zinc:3.38mg
22.5%