Mahi-Mahi With Lemon Caper Sauce

Gluten Free
Health score
7%
Mahi-Mahi With Lemon Caper Sauce
45 min.
4
217kcal
26.59%sweetness
23.54%saltiness
100%sourness
64.28%bitterness
10.17%savoriness
60.61%fattiness
0%spiciness

Ingredients

  • fillet mahi-mahi 
  • tablespoon salt and pepper 
  • tablespoons butter 
  •  shallots minced
  • 0.3 cup wine 
  • 0.3 cup vegetable stock 
  •  juice of lemon juiced
  • tablespoon lemon zest 
  • 0.3 cup capers drained and rinsed

Equipment

  • frying pan
  • spatula

Directions

  1. Prepare the fish by sprinkling each side with salt and pepper (or lemon pepper).
  2. Pour the olive oil into a stainless steel pan on medium high heat. When the oil is hot, test it with the tip of the fish fillet. If the oil crackles from the touch, your ready! If not, it needs to be hotter to get the sear the dish needs.
  3. When the Mahi-Mahi is cooked (usually 3-4 minutes per side depending on the thickness of your fillet), remove and cover loosely to keep warm.
  4. Add the butter to the hot pan and melt.
  5. Saute the shallots until softened in the melted butter.
  6. Add wine, broth, lemon juice, and lemon zest to the pan and use a spatula to scrape up all the browned bits (aka deglaze the pan). Allow the mixture to simmer and reduce by 1/3 to 1/2, stirring occasionally. Note: you can adjust the wine/broth ratio according to your tastes and how much wine you have left in the bottle by the time you get to this step ;)
  7. Add the rinsed capers and simmer one more minute. While you are waiting, plate your fillets.
  8. Pour the sauce over the top.

Nutrition Facts

Calories217kcal
Protein63.16%
Fat31.06%
Carbs5.78%

Properties

Glycemic Index
35
Glycemic Load
0.4
Inflammation Score
-6
Nutrition Score
14.868260869565%

Flavonoids

Malvidin
0.01mg
Catechin
0.12mg
Epicatechin
0.08mg
Eriodictyol
0.37mg
Hesperetin
1.15mg
Naringenin
0.16mg
Kaempferol
14.37mg
Quercetin
18.91mg

Taste

Sweetness:
26.59%
Saltiness:
23.54%
Sourness:
100%
Bitterness:
64.28%
Savoriness:
10.17%
Fattiness:
60.61%
Spiciness:
0%

Nutrients percent of daily need

Calories:217.1kcal
10.85%
Fat:6.99g
10.75%
Saturated Fat:3.95g
24.67%
Carbohydrates:2.92g
0.97%
Net Carbohydrates:2.19g
0.8%
Sugar:1.06g
1.18%
Cholesterol:139.15mg
46.38%
Sodium:2301.99mg
100.09%
Alcohol:1.55g
8.58%
Protein:31.98g
63.97%
Selenium:62.36µg
89.09%
Vitamin B3:10.49mg
52.43%
Vitamin B6:0.72mg
35.89%
Phosphorus:253.1mg
25.31%
Potassium:755.27mg
21.58%
Vitamin B12:1.03µg
17.2%
Magnesium:58.28mg
14.57%
Vitamin B5:1.33mg
13.25%
Iron:2.25mg
12.52%
Vitamin A:528.76IU
10.58%
Vitamin B2:0.14mg
8.38%
Vitamin C:5.81mg
7.04%
Copper:0.12mg
6.03%
Zinc:0.88mg
5.86%
Calcium:38.76mg
3.88%
Folate:15.2µg
3.8%
Manganese:0.08mg
3.76%
Vitamin K:3.29µg
3.13%
Fiber:0.73g
2.93%
Vitamin B1:0.04mg
2.9%
Vitamin E:0.28mg
1.84%
Source:Foodista