Suppose you think about concerns such as sustainability and the toxicity of heavy metals and the different fatty acid content and fatty acid content. In that case, it is difficult to determine what types of fish to choose from and which to stay clear of. Thus, you may wonder: Is mahi-mahi healthy or not? Explore Mahi Mahi Nutrition Facts here!
Many health experts believe that when compared with certain kinds of fish that are not recommended to consume — like swordfish, tilapia, or sea bass, for example -Mahi Mahi mahi-mahi is a healthier option. It’s considered a “mercury-safe” species that will not have significant levels of this heavy metal. Additionally, it is an excellent source of omega-3 fatty acids, selenium B vitamins, and many other nutrients.
What Is Mahi Mahi?
Mahi Mahi (Coryphaena hippurus) is a deep-sea fish inhabiting subtropical and tropical waters, like those around Hawaii, Latin America, the Caribbean, and India.
It is characterized by a pale pink/white/gray body, a sturdy texture, and a delicious taste. That’s why it’s among the most sought-after varieties of fish that restaurants serve.
Mahi’s name has Polynesian origins and translates to “strong” due to the size of the fish and its capacity to reproduce robustly.
Are mahi mahi is a dolphin? However, it’s also called dorado or dolphinfish, even though it’s an entirely different species from dolphins.
Mahi Mahi Nutrition Facts
Is mahi mahi a fatty fish? It’s generally lean compared to larger fish such as sardines and Salmon; however, it is packed with healthy and anti-inflammatory fatty acids.
There’s just one to 2 grams total of fat a typical portion of this fish, which means it’s not as rich in omega-3s as the other oily fish.
A few of the reasons experts believe that Mahi Mahi should be among the top fish to consume is its richness of omega-3-fatty acids and Selenium; vitamins B12and B3 and B6 as well as potassium protein; and phosphorus. In addition, it has iron and magnesium, and other essential minerals.
A three-ounce portion (approximately 85g) of Mahi mahi that has been cooked includes approximately:
- 92.6 calories
- 20.2 grams of protein
- 0.8 grams of fat
- 39.8 micrograms selenium (57 percent DV)
- 6.3 milligrams of niacin (32 percentage DV)
- 0.4 milligrams vitamin B6 (20 percent DV)
- 156 milligrams phosphorus (16 percent DV)
- 453 milligrams of potassium (13 percentage DV)
- 0.6 micrograms vitamin B12 (10 percent DV)
- 32.3 milligrams of magnesium (8 percent DV)
- 0.7 milligrams pantothenic acids (7 percent DV)
- 1.2 milligrams of iron (7 7 percent DV)
Is Mahi Mahi Healthy?
Which fish is the most healthy to consume? Fish with oily fatty acids like wild-caught Salmon and sardines are top of the list of numerous health experts. However, this doesn’t mean that all other kinds of lean fish are not beneficial.
Here are a few health benefits of mahi-mahi fish:
- A Good Source Of Omega-3 Fatty acids
Incorporating more foods rich in omega-3s into your diet may reduce the risk of developing chronic inflammation.
Consuming a variety of omega-3-rich fish every week is suggested for general health as it’s believed they aid in safeguarding against a myriad of health problems that can be long-term.
Inflammation is linked to many health conditions, including metabolic syndrome and heart disease, neurological disorders, and autoimmune disorders. Fish oil is rich in omega-3s and can be among the most effective methods of consuming these fatty acids since the absence of these fats in many other food items.
Also, read Chicken Nutrition Facts!
- Protein High. Protein and Low in Calories
Like other fish species, mahi-mahi is also a protein-rich meal, especially when you consider that it is “lean” and relatively low in calories.
Consuming a lot of protein can help you limit your appetite and even keep a healthy weight, as studies show that protein food items can help you feel fuller.
Additional reasons for including protein-rich foods in your daily meals are the positive impact protein has on the growth of muscles and recovery from exercise cognitive function, and much more.
- A high concentration of Selenium as well as B Vitamins
Mahi fish is an excellent supply of vitamins B12 and phosphorus and sodium, niacin, and potassium. It also contains Vitamin B6 as well as Selenium.
Selenium functions as an antioxidant and can assist in reducing inflammation levels within the body. It is essential to help support the health of your heart and fertility, cognitive function, and many more.
In many, you’ll also discover an abundance of B vitamins, like B12, B3, and B6, that contribute to healthy levels of energy and cholesterol levels and skin health, liver health, the brain and nerves, and many more.
Vitamin B plays a crucial function in helping to convert the energy from food to promoting positive moods and keeping you alert and focused. Vitamin B12 in this fish helps maintain blood and nerve cells in good health and helps combat muscle weakness and fatigue.
Other benefits of the nutrients in Mahi such as potassium and phosphorus. These include maintaining bone health and skeletal health, and healthy blood pressure levels.
- It is unlikely to be high in Mercury
What are the mercury levels in Mahi compared with other fish? If you’re looking to stay clear of consuming a large amount of Mercury from fish (which you ought to be), you’ll be content to know that mahi isn’t an unattractive fish.
The levels of Mercury in mahi are significantly lower than other fish species, such as swordfish. It is believed that the Natural Resources Defense Council considers mahi mahi to be a “moderate mercury” fish. It’s classified as the second lowest of four categories used to determine the level of Mercury found in seafood.
How do I prepare?
Mahi is readily available throughout the year and is generally found in Hawaii, Latin America, or Taiwan. Fresh Mahi is likely to be caught from Hawaii.
What is the taste of mahi-mahi like? It has a light and slightly sweet taste that many find to be like swordfish or tuna.
Mahi can be prepared in various ways; however, grilling, baking, and broiling are among the most well-known. Since mahi doesn’t have an overwhelming flavor, it’s delicious with simple flavor enhancers like spices, black pepper, olive oil, butter, and freshly squeezed lemon juice.
Be careful not to overcook Mahi. I was heating it until it starts to spit out. Try grilling it quickly or browning it with the cast iron pan.
For those who prefer a gentle flavor, remove the darker parts of the meat, and serve only the lighter white/gray/pink flesh.
Need some mahi-mahi recipe inspiration? Check out these recipes for healthy meals:
Fish Taco Recipe
Foil Packet Herb and Lemon Fish Recipe
Seared Mahi Mahi with Zesty Basil Butter
Ginger Glazed Mahi Mahi Recipe
Side Effects and Risks
Can you eat mahi mahi every day?
Many health professionals, including those from the U.S. Food and Drug Administration and the American Heart Association, recommend having at least two or three fish portions in your daily diet (totaling approximately eight pounds) to help support cardiovascular health and generally guard against illness.
Since mahi is still a source of Mercury, it’s suggested that adults limit their consumption to six portions from mahi (three to four pounds per serving) each month, or about two or three times per week. It’s advisable to not eat daily and could contribute excessive Mercury to your diet, in addition, it can be expensive consumption and isn’t eco-friendly.
Is this fish suitable for pregnant women?
As with all adults, pregnant women are advised to consume about 1 serving mahi per week.
Pregnant women should generally avoid excessively consuming large quantities of fish that contain Mercury. Averaging 1 serving per week big fish (including swordfish and king mackerel as well as bigeye tuna, tilefish as well as marlin) is recommended, rather than opting for options such as sardines or Salmon.
Are they sustainable?
According to the FishWatch.gov web site U.S. wild-caught mahi mahi is a wise seafood option because it’s sustainablely managed and responsibly harvested according to U.S. regulations. It is important to note that the Hawaii and California mahi mahi populations along the coast aren’t officially assessed, but they are assumed to be stable. overfishing is not thought to be an issue in light of the latest capture rates.
The Monterey Bay Aquarium’s Seafood Watch list also lists U.S Atlantic mahi that is captured using hand lines and trolling lines as an environmentally sustainable option.
However, the import market of regions like Southeast Asia and Latin America aren’t as tightly controlled as the other markets, so there is less information about the environmental impacts of mahi fishing in these regions.
The Environmental Defense Fund classifies mahi mahi caught on line or pole within the U.S. as “Eco-Best” in the three categories. However, fish caught with longlines have a more negative environmental impact and are classified as to be “okay” or even among the most harmful. Fish caught by longlines should generally be avoided as it could put other species, including sharks, turtles, and birds at the risk of being harmed.
Is mahi mahi healthy? Yes it is. It’s low in calories , and an excellent source of omega-3s, protein vitamin B12 and potassium, phosphorus protein, niacin selenium and vitamin B6.
Mahi mahi’s benefits include protein, healthy fats, and other essential nutrients, and is relatively low in Mercury and sustainable for the environment.
Mahi is a mild sweetness, slightly sweet taste and a firm and firm texture. Mahi is best cooked, broiled or grilled. Try it in tacos served with salad or as a healthy alternative to fish such as swordfish, halibut, and tilapia.