Mahi Mahi y Mango Salsa

Gluten Free
Dairy Free
Health score
10%
Mahi Mahi y Mango Salsa
30 min.
4
304kcal

Suggestions


Welcome to a delightful culinary experience that's sure to tantalize your taste buds! This vibrant Mahi Mahi with Mango Salsa recipe combines the robust flavors of blackening seasoning with the sweetness of fresh mango and pineapple, creating a dish that is both refreshing and satisfying. Perfect for those seeking a gluten-free and dairy-free option, this meal is not only healthy but also quick to prepare, taking just 30 minutes to whip up a feast for four.

Imagine succulent mahi mahi steaks, seasoned to perfection and seared until they flake beautifully with a fork, complemented by a zesty salsa that bursts with tropical flavors. The caramelized onions and brown sugar meld with the fruit to create a symphony of tastes that transport you straight to a sun-drenched beach. Whether you're enjoying it as an antipasti, starter, or snack, this dish is versatile enough for any occasion.

Low in calories, yet rich in nutrients, this Mahi Mahi with Mango Salsa is a fantastic way to impress your guests or treat yourself to a delightful dinner. So gather your ingredients, bring out your skillet, and let’s dive into a culinary adventure that balances both flavor and health!

Ingredients

  • 0.3 cup blackening seasoning 
  • tablespoons brown sugar 
  • servings salt and ground pepper black to taste
  • 16 ounce mahi mahi steaks 
  •  mangos diced
  • tablespoons olive oil 
  • 0.3 cup onion diced
  • 15 ounce pineapple chunks drained canned
  • 0.3 cup red wine 

Equipment

  • bowl
  • frying pan
  • stove

Directions

  1. Heat 2 tablespoons olive oil in a large skillet over medium heat. Cook and stir onion in hot oil until softened slightly, about 3 minutes. Stir brown sugar with the onion; cook until sugar dissolves, about 1 minute.
  2. Add mango, pineapple, and red wine; simmer until hot, 3 to 5 minutes.
  3. Transfer mixture to a bowl. Return skillet to stove.
  4. Heat 2 tablespoons olive oil in the skillet. Season mahi mahi steaks with salt and black pepper. Coat steaks entirely with blackening seasoning. Cook steaks in hot oil until until the fish flakes easily with a fork, 3 to 4 minutes per side. Plate the steaks and top with the mango salsa to serve.

Nutrition Facts

Calories304kcal
Protein29.5%
Fat24.4%
Carbs46.1%

Properties

Glycemic Index
31.44
Glycemic Load
3.87
Inflammation Score
-7
Nutrition Score
15.086086915887%

Flavonoids

Cyanidin
0.08mg
Petunidin
0.3mg
Delphinidin
0.31mg
Malvidin
2.08mg
Pelargonidin
0.01mg
Peonidin
0.19mg
Catechin
1.96mg
Epigallocatechin
0.01mg
Epicatechin
0.57mg
Hesperetin
0.09mg
Naringenin
0.27mg
Apigenin
0.03mg
Luteolin
0.03mg
Isorhamnetin
0.5mg
Kaempferol
0.1mg
Myricetin
0.1mg
Quercetin
2.19mg
Gallocatechin
0.01mg

Nutrients percent of daily need

Calories:304.31kcal
15.22%
Fat:8.12g
12.49%
Saturated Fat:1.24g
7.76%
Carbohydrates:34.52g
11.51%
Net Carbohydrates:32.12g
11.68%
Sugar:31.5g
35%
Cholesterol:82.78mg
27.59%
Sodium:4044.24mg
175.84%
Alcohol:1.59g
100%
Alcohol %:0.62%
100%
Protein:22.09g
44.17%
Selenium:42.32µg
60.46%
Vitamin B3:7.62mg
38.11%
Vitamin C:29.57mg
35.84%
Vitamin B6:0.62mg
30.97%
Potassium:737.52mg
21.07%
Phosphorus:183.71mg
18.37%
Vitamin A:818.25IU
16.37%
Magnesium:58.92mg
14.73%
Copper:0.23mg
11.44%
Vitamin B12:0.68µg
11.34%
Iron:1.86mg
10.36%
Vitamin B1:0.15mg
10.07%
Vitamin E:1.5mg
9.99%
Vitamin B5:0.98mg
9.83%
Fiber:2.41g
9.62%
Folate:35.39µg
8.85%
Vitamin B2:0.13mg
7.58%
Vitamin K:7.4µg
7.04%
Calcium:51.19mg
5.12%
Manganese:0.1mg
5.04%
Zinc:0.72mg
4.78%
Source:Allrecipes