Mahimahi (Cooked, Dry Heat) – Nutritional Breakdown & Health Benefits
Mahimahi, a lean white fish, is prized for its mild, slightly sweet flavor and firm texture. When cooked using dry heat methods like grilling, baking, or broiling, it retains its nutritional value while offering a healthy source of protein. Whether enjoyed as part of a vibrant salad, atop a bed of vegetables, or served with a light sauce, Mahimahi provides a wealth of health benefits due to its low fat and rich nutrient profile.
Nutritional Information (Per 100g Serving of Mahimahi, Cooked with Dry Heat)
| Nutrient | Amount |
|---|---|
| Energy | 109.0 kcal |
| Protein | 23.72 g |
| Total Fat | 0.9 g |
| Saturated Fat | 0.241 g |
| Carbohydrates | 0.0 g |
| Dietary Fiber | 0.0 g |
| Sugar | 0.0 g |
| Calcium | 19.0 mg |
| Iron | 1.45 mg |
| Magnesium | 38 mg |
| Phosphorus | 183.0 mg |
| Potassium | 533.0 mg |
| Sodium | 113.0 mg |
| Zinc | 0.59 mg |
| Copper | 0.053 mcg |
| Manganese | 0.019 mg |
| Selenium | 46.8 mcg |
| Vitamin C | 0.0 mg |
| Thiamin (B1) | 0.023 mg |
| Riboflavin (B2) | 0.085 mg |
| Niacin (B3) | 7.429 mg |
| Vitamin B6 | 0.462 mg |
| Folate (B9) | 6.0 mcg |
| Vitamin B12 | 0.69 mcg |
| Vitamin A | 62.0 mcg |
| Vitamin E | 0.0 mg |
| Vitamin D2 | 0.0 mcg |
Health Benefits of Mahimahi
Mahimahi is a powerful source of high-quality protein, offering an impressive 23.72 grams per 100-gram serving. This nutrient is essential for muscle repair, immune function, and overall tissue health. Additionally, its low fat content (only 0.9 grams of fat and 0.241 grams of saturated fat) makes it an ideal choice for those pursuing heart-healthy eating habits or watching their fat intake.
Notably, Mahimahi is virtually carbohydrate-free, making it suitable for low-carb or keto diets. The lack of sugars or fiber does not diminish its exceptional ability to nourish and fuel your body with its essential minerals and vitamins. It offers an array of vital micronutrients like phosphorus, potassium, and selenium, which support bone health, promote heart function, and provide antioxidant protection.
- Magnesium (38 mg) supports a healthy heart and aids in muscle function.
- Iron (1.45 mg) helps in the production of red blood cells and the transportation of oxygen throughout the body.
- Potassium (533 mg) contributes to maintaining blood pressure levels and ensuring proper muscle and nerve function.
- Selenium (46.8 mcg) acts as a powerful antioxidant, protecting cells from damage and supporting a healthy immune system.
Mahimahi is also a good source of B vitamins, including niacin (B3), riboflavin (B2), and vitamin B6. These play an important role in energy metabolism, nerve function, and red blood cell production. Notably, vitamin B12 (0.69 mcg) aids in DNA synthesis and neurological health, making Mahimahi a great choice for those looking to support their overall wellbeing.
Furthermore, Mahimahi provides a modest dose of vitamin A (62 mcg), which is essential for maintaining healthy skin, vision, and immune function.
Allergen Information
Mahimahi is a fish and may cause allergic reactions in individuals with fish allergies. It is important to be cautious when serving Mahimahi to guests or family members with known fish allergies, as cross-contamination during preparation can occur. For individuals without a fish allergy, Mahimahi offers a lean, nutritious protein source that complements various dietary preferences.
Dietary Preferences
Mahimahi fits well into various dietary plans, including:
- Low-fat diets: With only 0.9 grams of fat per 100g, it is an excellent choice for heart-healthy eating.
- Low-carb and keto diets: The absence of carbohydrates makes Mahimahi a perfect option for those following low-carb or ketogenic regimens.
- Paleo and Whole30: Mahimahi aligns with paleo and Whole30 guidelines, offering a nutrient-dense protein without processed additives.
- High-protein diets: With nearly 24 grams of protein per serving, Mahimahi supports muscle growth and recovery.
It is also naturally free from gluten, making it a safe choice for those with celiac disease or gluten sensitivity.
Cooking Tips and Preparation
Mahimahi’s firm texture and mild flavor make it an excellent candidate for a variety of cooking methods. When preparing Mahimahi, dry heat methods like grilling, broiling, or baking are ideal as they help retain the fish’s moisture while enhancing its natural flavor.
To get the best out of Mahimahi, follow these simple tips:
- Grilling: Brush the fish with a light coating of olive oil or butter, season with salt, pepper, and your favorite herbs (such as thyme or rosemary), and grill for about 4-5 minutes on each side, depending on thickness.
- Baking: For a healthy and easy approach, bake Mahimahi at 375°F (190°C) for around 10-12 minutes until the fish flakes easily with a fork.
- Broiling: Place the fish under a preheated broiler for about 4-5 minutes per side for a crispy exterior and tender interior.
Pair Mahimahi with citrus-based sauces, fresh salads, or roasted vegetables to balance its mild flavor. The fish works well with light seasonings, allowing its natural sweetness to shine through.
Conclusion
Mahimahi is not only a flavorful and versatile fish, but it also boasts an impressive nutritional profile. With its high protein content, low fat, and abundant micronutrients, Mahimahi is a great choice for anyone looking to eat healthier without compromising on taste. Whether you’re seeking to maintain a balanced diet, build muscle, or support overall health, this lean fish should be a regular part of your meals.
