Mahimahi with Onion, Capers, and Lemon

Gluten Free
Health score
12%
Mahimahi with Onion, Capers, and Lemon
35 min.
4
332kcal

Suggestions


Indulge in the delightful flavors of our Mahimahi with Onion, Capers, and Lemon, a dish that tantalizes the taste buds while being a healthy gluten-free option. Perfect for both lunch and dinner, this main course brings a refreshing twist to your mealtime routine. In just 35 minutes, you can create a meal that not only looks beautiful on the plate but is also rich in taste and nutrition, boasting only 332 calories per serving.

The star of the dish, the mahimahi fillet, is complemented perfectly by the savory sautéed onions, briny capers, and zesty lemon juice. These ingredients come together to create a vibrant topping that enhances the mild flavor of the fish, making each bite a burst of deliciousness. With a combination of healthy fats from the olive oil and butter and a decent protein boost, this recipe is as nourishing as it is enjoyable.

Whether you are entertaining friends or seeking a quick weeknight meal, Mahimahi with Onion, Capers, and Lemon is sure to impress. The elegant presentation and unique flavor profile will elevate your dining experience, transforming an ordinary evening into something truly special. Don’t miss out on this culinary gem that is both easy to prepare and satisfying to the palate!

Ingredients

  • 0.5 teaspoon pepper black
  • tablespoons capers in brine rinsed drained coarsely chopped ()
  • tablespoons parsley fresh chopped
  • 2.5 tablespoons juice of lemon fresh
  • 24 oz mahi-mahi with skin thick ()
  • tablespoons olive oil 
  • large onion halved lengthwise thinly sliced
  • 0.8 teaspoon salt 
  • tablespoons butter unsalted
  • tablespoons water 

Equipment

  • frying pan
  • broiler
  • broiler pan

Directions

  1. Heat 2 tablespoons oil in a 12-inch heavy skillet over moderately high heat until hot but not smoking, then sauté onion, stirring frequently, until golden, about 6 minutes. Stir in water and 1/4 teaspoon pepper and cook, stirring, until onion is softened, about 1 minute. Stir in butter until melted, then stir in capers and lemon juice.
  2. Remove from heat and keep warm, covered.
  3. Preheat broiler.
  4. Pat fish dry, then brush all over with remaining tablespoon oil and sprinkle with salt and remaining 1/4 teaspoon pepper. Put fillets, skin sides down, on rack of a broiler pan and broil about 5 inches from heat until just cooked through, 6 to 8 minutes.
  5. Serve fish topped with onion mixture and sprinkled with parsley.

Nutrition Facts

Calories332kcal
Protein38.95%
Fat55.32%
Carbs5.73%

Properties

Glycemic Index
22.75
Glycemic Load
0.82
Inflammation Score
-7
Nutrition Score
17.790000189906%

Flavonoids

Eriodictyol
0.46mg
Hesperetin
1.36mg
Naringenin
0.13mg
Apigenin
4.32mg
Luteolin
0.04mg
Isorhamnetin
1.88mg
Kaempferol
8.15mg
Myricetin
0.31mg
Quercetin
18.01mg

Nutrients percent of daily need

Calories:332.48kcal
16.62%
Fat:20.34g
31.3%
Saturated Fat:7.2g
45.01%
Carbohydrates:4.74g
1.58%
Net Carbohydrates:3.75g
1.36%
Sugar:1.88g
2.08%
Cholesterol:146.75mg
48.92%
Sodium:756.54mg
32.89%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.23g
64.46%
Selenium:62.47µg
89.25%
Vitamin B3:10.5mg
52.5%
Vitamin K:41.89µg
39.9%
Vitamin B6:0.73mg
36.7%
Phosphorus:259.54mg
25.95%
Potassium:791.53mg
22.62%
Vitamin B12:1.04µg
17.31%
Vitamin A:748.01IU
14.96%
Magnesium:59.08mg
14.77%
Vitamin B5:1.36mg
13.59%
Iron:2.32mg
12.9%
Vitamin E:1.85mg
12.32%
Vitamin C:9.32mg
11.3%
Vitamin B2:0.14mg
8.52%
Zinc:0.91mg
6.04%
Copper:0.12mg
5.92%
Manganese:0.12mg
5.82%
Folate:22.28µg
5.57%
Calcium:44.2mg
4.42%
Fiber:0.99g
3.95%
Vitamin B1:0.06mg
3.81%
Vitamin D:0.16µg
1.05%
Source:Epicurious