Calories In Pan-Seared Mahi Mahi

Pan-seared mahi-mahi is a delicious and healthy meal that can be prepared in under 30 minutes. The number of calories in this dish varies depending on the ingredients and cooking methods used. For example, a pan-seared mahi-mahi fillet with a lemon-garlic sauce and a tomato-cucumber salad has approximately 143 calories. On the other hand, a blackened mahi-mahi fillet served with rice and salsa contains around 664 calories.

Calories in pan-seared mahi mahi with lemon butter sauce

Calories in Pan-Seared Mahi Mahi

Mahi mahi is a mild white fish with a slightly sweet flavour. It is also known as dorado or dolphin fish. A 6-ounce mahi mahi fillet contains approximately 143 calories. The calorie count can vary depending on the cooking method and any additional ingredients used.

Calories in Lemon Butter Sauce

Lemon butter sauce is a delicious and creamy condiment often served with seafood. A single tablespoon of lemon butter sauce contains approximately 104-107 calories. The sauce is mostly composed of fat, with smaller amounts of carbohydrates and protein.

Estimating the Calories in Pan-Seared Mahi Mahi with Lemon Butter Sauce

To estimate the calories in pan-seared mahi mahi with lemon butter sauce, we can consider the calories contributed by each component. Assuming a serving of one 6-ounce mahi mahi fillet with 2 tablespoons of lemon butter sauce:

• Mahi Mahi Fillet: 143 calories
• Lemon Butter Sauce: 2 x 104 calories = 208 calories

The total calories in this dish would be around 351 calories. However, this estimate may vary depending on the specific ingredients and amounts used in the recipe.

Tips for a Healthier Dish

If you're looking to reduce the calorie count or create a lighter dish, here are some tips:

• Use a smaller portion of mahi mahi or opt for thinner fillets, as the cooking technique for pan-searing varies with thickness.
• Control your portion of lemon butter sauce. It is a calorie-dense condiment, so a small amount can go a long way.
• Serve the dish with steamed or grilled vegetables, such as asparagus, green beans, or roasted Mediterranean veggies, instead of rice or bread.
• Opt for a squeeze of fresh lemon or lime juice instead of a butter-based sauce to add flavour and moisture to the fish.

Calories in pan-seared blackened mahi-mahi

Pan-seared blackened mahi-mahi is a delicious and healthy meal option. In this article, we will explore the calorie content of this dish and provide a step-by-step guide on how to prepare it.

Calorie Information

The calorie content of pan-seared blackened mahi-mahi can vary depending on the ingredients used and the cooking method. A 6.5-ounce serving of blackened grilled mahi-mahi is believed to contain approximately 664 calories. However, this may differ based on the specific recipe and cooking technique.

Recipe Breakdown

To prepare pan-seared blackened mahi-mahi, you will need the following ingredients:

• Mahi-mahi fillets (fresh or frozen)
• Vegetable or avocado oil
• Spices for blackening seasoning (cayenne, salt, black pepper, garlic powder, paprika, chili powder, cumin)
• Lemon or lime wedges

Step-by-Step Instructions

• Prepare the blackening seasoning by mixing the spices in a bowl.
• Pat the mahi-mahi fillets dry with a paper towel.
• Coat the fillets with a light layer of oil, and then generously apply the blackening seasoning, ensuring an even coat.
• Heat a cast-iron or non-stick pan over high heat and add the remaining oil.
• Once the pan is hot, adjust the heat to medium-high and place the mahi-mahi fillets in the pan.
• Cook the fish undisturbed for 3 minutes, then flip and cook for an additional 1.5 minutes or until it flakes easily with a fork.
• Squeeze fresh lemon or lime juice over the cooked fillets, and serve as desired.

Serving Suggestions

Pan-seared blackened mahi-mahi is a versatile dish that pairs well with various sides. Here are some serving suggestions:

• Rice bowl: Serve the fish with cooked rice and a refreshing mango salsa.
• Tacos: Use the mahi-mahi as a filling for tacos, along with bacon, salsa, and cilantro lime aioli.
• Sandwich: Create a delicious fish sandwich with a buttery bun, lettuce, tomato, and mayonnaise.
• Vegetables: Simple grilled or roasted vegetables like carrots, Brussels sprouts, or broccoli make a great side dish.

Tips and Tricks

• Ensure the mahi-mahi fillets are properly thawed if using frozen fish.
• Do not disturb the fish while it is cooking to achieve the best sear.
• Adjust the spice quantities to your preference, and feel free to use store-bought blackening seasoning for convenience.
• For a more intense flavour, increase the amount of cayenne pepper used in the blackening seasoning.

In conclusion, pan-seared blackened mahi-mahi is a nutritious and tasty dish that can be easily prepared at home. By following the recipe and cooking instructions provided, you can enjoy a delicious and healthy meal that satisfies your taste buds and dietary needs.

Calories in pan-seared mahi mahi with umami butter sauce

Mahi-mahi is a mild, slightly sweet-tasting white fish that is often pan-seared to create a crisp exterior without overcooking the fish. A 6-ounce mahi-mahi fillet, pan-seared in olive oil and served with a tomato-cucumber salad, contains approximately 143 calories.

Calorie Breakdown

The calorie count for a meal of pan-seared mahi-mahi will depend on the weight of the fillet, the cooking method, and any accompanying sauces or sides.

A single serving of umami butter sauce contains 596 calories. This compound butter is made by creating a concentrated flavor base with soy sauce, dried mushrooms, rice vinegar, mirin, and seaweed. This mixture is then pureed and added to softened butter.

A 6-ounce mahi-mahi fillet with a generous tablespoon of umami butter on top would bring the total calorie count to approximately 739.

Healthy Alternatives

If you're looking for a lower-calorie option, you could try a different cooking method for the mahi-mahi, such as baking or grilling. You could also substitute the umami butter sauce with a lighter option, such as a squeeze of lemon or lime juice, or a simple tomato-based salsa.

Additionally, serving the fish with a side of steamed or grilled vegetables instead of rice or bread can help reduce the calorie count of the meal.

Sample Meal Ideas

• Mahi-mahi bowl: Serve the fish with a small portion of rice and a generous serving of grilled vegetables. Top with a teaspoon of umami butter sauce and a squeeze of lemon or lime.
• Mahi-mahi tacos: Fill a corn tortilla with mahi-mahi, fresh salsa, and a sprinkle of umami butter sauce. Serve with a side salad or grilled vegetables.
• Mahi-mahi sandwich: Place the fish on a whole-wheat bun with lettuce, tomato, and a small amount of umami butter sauce. Serve with a side of steamed broccoli or green beans.

Remember, the key to maintaining a healthy calorie intake is moderation. Enjoy your pan-seared mahi-mahi with umami butter sauce as part of a balanced diet and be mindful of your portion sizes.

Calories in oven-baked mahi mahi

Oven-baked mahi mahi is a healthy and delicious option for those looking for a tasty meal that won't break the calorie bank. This mild, slightly sweet, flaky white fish is an excellent source of protein, iron, phosphorus, selenium, and B vitamins.

A typical oven-baked mahi mahi fillet, weighing around 5-6 ounces, contains approximately 164 calories. This number can vary depending on the ingredients used and the cooking method, but it gives a good idea of the calorie count for this dish.

When oven-baked, mahi mahi takes on a slightly crisp exterior while retaining a tender and flaky texture inside. This cooking method is a great way to prepare the fish healthily, and it pairs well with various sides, such as cauliflower rice, mashed potatoes, or roasted vegetables.

One recipe for oven-baked mahi mahi includes the following ingredients:

• Mahi mahi fillets
• Butter
• Smoked paprika
• Garlic powder
• Onion powder
• Dried oregano
• Lemon slices
• Fresh parsley

The fish is seasoned with a blend of spices, including smoked paprika, garlic powder, onion powder, and dried oregano. It is then baked in the oven at 350°F (180°C) for 12-14 minutes, or until it flakes easily with a fork. The addition of butter helps the seasonings stick and keeps the fish moist, while the lemon slices add a bright touch to the dish.

So, if you're looking for a tasty and healthy meal option, oven-baked mahi mahi is a great choice. With its mild flavour and flaky texture, it's sure to be a hit with your family or dinner guests.

Calories in mahi mahi tacos

Mahi-mahi is a mild, slightly sweet-tasting white fish that is versatile and pairs well with many dishes. It is a popular choice for tacos due to its ability to take on the flavours of accompanying spices and ingredients.

A mahi-mahi taco recipe by Dos Coyotes lists the following nutrition facts:

• Total Carbohydrate: 32g
• Cholesterol: 148.9 mg

A mahi-mahi fish taco recipe by EatingWell lists the following nutrition facts per serving (2 tacos & 2 tbsp. sauce):

Total Carbohydrate: 32g

The number of calories in mahi-mahi tacos will depend on the ingredients used and the quantities of those ingredients. For example, the type of tortilla, toppings, and sauces used in the tacos will impact the overall calorie count.

• Use corn tortillas instead of flour tortillas as they tend to have fewer calories and carbohydrates.
• Choose lean proteins like grilled mahi-mahi instead of fried options.
• Opt for fresh toppings like jicama, onions, and cilantro instead of cheese or sour cream.
• Make your own taco seasoning to control the amount of salt and other ingredients added.
• Add some crunch with vegetables like lettuce, cabbage, or bell peppers.

By making smart ingredient choices and being mindful of portion sizes, you can enjoy delicious mahi-mahi tacos as part of a balanced diet.

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