Episode guide | The Cook Up with Adam Liaw S2 | All episodes and recipes
What Is Mahi Mahi And How Do You Cook It?
Plus, get our best Mahi Mahi recipes.
DotDash Meredith Food Studios
A fish so nice you say it twice! The name mahi mahi comes from the Hawaiian word for strong, so it translates as "strong strong." It is also sometimes called dolphinfish (though it has no relation to that animal) or dorado.
This fish has a firm flesh and a mild, sweet flavor that makes it very versatile, making it a great way to add more seafood to your meal rotation. Read on to learn more about mahi mahi and how to cook it at home.
What is Mahi Mahi?Mahi mahi is a fish that swims in the South Pacific Ocean, the Mediterranean, the Caribbean, and (sometimes) the Atlantic. It has a tough skin that is not eaten and a firm white flesh similar to swordfish or halibut (though it costs less than both).
That firm texture makes mahi mahi ideal for grilling or a high-heat sear. You likely won't see fresh whole or fresh filets of mahi mahi at your store. Instead, look for frozen mahi mahi filets—an affordable protein to keep on hand for easy meals.
Chef Mo
How to Cook Mahi MahiMahi Mahi might as well be the chicken of the sea in many ways: It can be grilled, air-fried, baked, or pan-seared. Skip more delicate cooking methods like poaching or steaming, which are too gentle for this firm fish.
It's also very lean, so you'll want to be careful not to overcook it. If the filets include the skin, leave it on so they hold their shape while they cook. As with any fish, be sure to pat it dry with paper towels and coat your pan or grill grates with oil to help keep the fish from sticking. Cook for about 10 to 15 minutes, depending on your cooking method. The fish will be done when it is no longer opaque and flakes easily with a fork.
Is Mahi Mahi Healthy?Mahi Mahi is leaner than oily fish like salmon and sardines, but it is still a good source of beneficial omega-3 fatty acids. It is also rich in iron and selenium, a nutrient with anti-inflammatory properties that is also great for your heart health. Like many fresh fish, the fact that mahi mahi is low in calories and high in protein makes it a healthier choice compared to other proteins like red meat.
Is Mahi Mahi Sustainable?According to the Monterey Bay Aquarium's Seafood Watch, Mahi Mahi that is caught by U.S. Fisheries in the North Atlantic is considered the best choice. This means that fisheries don't have a significant impact on the environment and that there's less of a danger of overfishing (mainly because mahi mahi develop fairly fast). Pole-and-line-caught mahi mahi is best, as other methods can impact bycatch (fish that weren't intended to be caught and often go to waste).
Mahi Mahi RecipesCooking mahi mahi is easy and delicious—the hardest part will be deciding which recipe to try first! Luckily, we've collected sixteen of our favorites in this Top-Rated Mahi Mahi Recipes gallery. A few recipes you won't want to miss:
Ready to incorporate more fish into your meals? Learn more about how to shop, store, and cook fish if you are a beginner and what to look for in fresh fish from your seafood counter.
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40 Delicious Low-Calorie Recipes For Weight Loss
Losing weight can seem like an uphill battle at times—especially when you have no idea what to do in the kitchen. But don't let that intimidate you. Cooking for weight loss can be fun, tasty, and oh-so-satisfying. Eat This, Not That! Is here to help you out with 40 of our best low-calorie recipes for weight loss.
Before diving in, we chatted with an expert who shares one key piece of advice: Make sure the lower-calorie foods you shop for are actually filling. If they aren't, you may find yourself snacking later on or overeating during your next meal.
"There is an abundance of foods and ingredients to choose from when trying to prepare lower in calorie meals/recipes," explains Lena Bakovic, MS, RDN, CNSC, from Top Nutrition Coaching. "However, not all low-calorie foods are filling or contribute to satiety. Below are some examples of lower-calorie foods and ingredients that can actually be satisfying and filling! Most of these choices are high in protein, fiber, or both."
Here's what to look for in an ideal weight-loss recipe:
Now that you have some inspiration, continue reading to check out 40 delicious low-calorie recipes for weight loss. And when you're finished, don't miss the 6 'Power Foods' That Helped This Woman Lose 100 Pounds.
Whipped Cottage Cheese With Berries and Pistachios Alison Lima/Diabetes Create Your Plate Meal Prep CookbookLet's be honest: When you're looking to lose weight, having just the right healthy snacks on deck is essential. Enter, this deliciously creamy whipped cottage cheese, complete with fresh, fiber-packed blackberries and pistachios. This recipe calls for two cups of low-fat cottage choice, providing around 48 grams of protein for 360 calories.
Get our recipe for Whipped Cottage Cheese With Berries and Pistachios.
Healthy Smoked Salmon and Boursin Cheese Frittata Waterbury Publications, Inc.This light yet incredibly scrumptious recipe is an ideal choice to prepare for breakfast or lunch. The smoked salmon and Boursin cheese add a unique twist to a classic frittata. Each serving is only 214 calories while offering 16 grams of protein.
Get our recipe for Healthy Smoked Salmon and Boursin Cheese Frittata.
Vegetarian Pesto Gnocchi With Green Beans and Tomatoes Mitch Mandel and Thomas MacDonaldIf you're a fan of a fresh Caprese salad, this pasta recipe will truly hit the spot. It brings together fresh veggies like cherry tomatoes and green beans, along with bite-sized mozzarella cubes, gnocchi, and pesto for a healthy pasta dish you'll crave time and time again. Savor it for lunch or dinner for a meal that's under 500 calories.
Get our recipe for Vegetarian Pesto Gnocchi With Green Beans and Tomatoes.
Keto Seared Ginger-Cumin Swordfish With Blueberry-Avocado Salsa Waterbury Publications, Inc.Our keto seared ginger-cumin swordfish is the perfect dish to make all summer long. The swordfish provides omega-3 fatty acids, which research shows can help with belly fat loss. Combined with a refreshing blueberry avocado salsa, those belly fat-blasting benefits are taken to the next level. This meal offers 35 grams of protein and is only 392 calories.
Get our recipe for Keto Seared Ginger-Cumin Swordfish With Blueberry-Avocado Salsa.
Easy Broccoli-Cheese Eggs in a Mug Waterbury Publications, Inc.When you're always on the go, it can be challenging to organize healthy meals—especially in the morning. That's where this broccoli-cheese eggs-in-a-mug recipe comes in clutch. It's packed with nutrients, will only cost you 314 calories, and takes just a few minutes to pull together. Plus, it provides a whopping 23 grams of protein per serving!
Get our recipe for Easy Broccoli-Cheese Eggs in a Mug.
Quick Chicken Burger With Sun-Dried Tomato Aioli Mitch Mandel and Thomas MacDonaldGet your fill of lean protein with this tasty chicken burger recipe. At just 330 calories, it's a much healthier alternative to your typical burger order. Plus, it's seamless to prepare on hectic weeknights. The sun-dried tomato aioli brings everything full circle.
Get our recipe for Quick Chicken Burger With Sun-Dried Tomato Aioli.
Healthy Oatmeal With Peanut Butter and Banana Mitch Mandel and Thomas MacDonaldOur healthy oatmeal recipe is packed with peanut butter, banana, and creamy deliciousness. It's sure to become a favorite breakfast staple in your weekly rotation. This bowl of oats is just 320 calories and offers an impressive amount of protein and fiber. (One cup of rolled oats alone provides around 11 grams of protein and eight grams of fiber—and this recipe calls for two!)
Get our recipe for Healthy Oatmeal With Peanut Butter and Banana
Veggie Scramble With Mushrooms, Spinach, and Goat Cheese Mitch Mandel and Thomas MacDonaldWhen in doubt, add vegetables to your eggs to make a filling, nutrient-dense breakfast. This scramble features spinach, mushrooms, and goat cheese, but feel free to include more of your favorite veggies. It's 240 calories and will fill you up on protein.
Get our recipe for Veggie Scramble With Mushrooms, Spinach, and Goat Cheese.
Keto Overnight Oats With Berries and Cream Carlene Thomas/Eat This, Not That!Treat yourself to this decadent, creamy—yet super healthy—overnight "oats" for a low-calorie breakfast or dessert. It calls for hemp hearts, chia seeds, chopped walnuts, coconut cream, and fresh blueberries for a spin on your classic oats. A quarter-cup of hemp hearts is only around 180 calories and provides almost 10 grams of protein.
Get our recipe for Keto Overnight Oats With Berries and Cream.
Keto Zucchini Noodles With Bacon Vinaigrette Waterbury Publications, Inc.Spruce up your veggies with this keto zucchini noodle recipe. It features poached egg, radish, herbs, and a scrumptious bacon vinaigrette to pack a mean flavor punch for less than 300 calories. In addition, you'll be getting a whopping 16 grams of protein and three grams of fiber in each serving.
Get our recipe for Keto Zucchini Noodles With Bacon Vinaigrette.
Avocado Crispbreads with Everything Bagel Seasoning Carlene Thomas/ Eat This, Not That!For those who like salty and savory over sweet, this recipe for avocado crispbreads with fresh lemon is the perfect low-cal snack to whip up when the craving hits. Plus, avocado is one of those "creamy comfort foods" you shouldn't avoid when trying to lose weight.
Get our recipe for Avocado Crispbreads with Everything Bagel Seasoning.
Best-Ever Breakfast Veggie Burger Carlene Thomas/Eat This, Not That!Whether you're looking to lose weight or lead an all-around healthier lifestyle, eating a nutritious breakfast every day is key. Consider adding this quick breakfast veggie burger to your meal rotation. It's satisfying, plant-based, and won't break the calorie bank. (Plus, we love a quick and easy meal in the morning!)
Be mindful of the ingredients list when choosing frozen veggie burgers, and be sure to opt for one that's packed with protein.
Get our recipe for Best-Ever Breakfast Veggie Burger.
Grilled Mahi-Mahi With Salsa Verde Mitch Mandel and Thomas MacDonaldFish on the grill is a special summertime delight that will never get old. Our recipe for grilled mahi-mahi comes with a fresh salsa verde for just 280 calories per serving. Pair it with a side of grilled vegetables, and you're set.
Get our recipe for Grilled Mahi-Mahi With Salsa Verde.
Plant-Based Cashew Butter & Raspberry Smoothie Carlene Thomas/Eat This, Not That!A fresh fruit smoothie is yummy any time of day as a snack or a meal. This particular recipe is prepared with cashew butter, cottage cheese, and frozen raspberries for the perfect pink treat. And the best part? You can whip it up in just one to two minutes.
Get our recipe for Plant-Based Cashew Butter & Raspberry Smoothie.
Grilled Vegetable Wrap With Balsamic Mayo Mitch Mandel and Thomas MacDonaldThis grilled veggie delight is simple, healthy, and oh-so-satisfying. You can prepare the veggies earlier in the week and make yourself a wrap for several easy meals. Plus, one grilled veggie wrap is just 240 calories.
Get our recipe for Grilled Vegetable Wrap With Balsamic Mayo.
Pumpkin Chili Blaine MoatsOur pumpkin chili recipe is a great way to switch things up in your weekly rotation—especially on cozy, chilly nights. Pumpkin provides potassium, vitamin C, antioxidants, and fiber. In fact, this chili recipe contains eight grams of fiber and 23 grams of protein for a filling meal that's 265 calories.
Get our recipe for Pumpkin Chili.
Keto Everything Cream Cheese Cucumbers Waterbury Publications, Inc.Keto everything cream cheese-filled cucumbers are perfect to prepare when entertaining so you will have something safe, easy, and yummy to eat, too. You can enjoy any leftovers after your hosting duties are done! One serving provides six grams of protein and two grams of fiber and is a mere 181 calories.
Get our recipe for Keto Everything Cream Cheese Cucumbers.
Asian-Inspired Tuna Burger With Wasabi Mayo Mitch Mandel and Thomas MacDonaldKick up burger night with this Asian-inspired tuna burger with wasabi mayo. For 330 calories, you'll enjoy a tasty, healthy spin on a classic burger that's packed with iron, vitamin B12, and nutrients.
Get our recipe for Asian-Inspired Tuna Burger With Wasabi Mayo.
Turkey BLT Salad Mitch Mandel and Thomas MacDonaldSalads are always a good idea, and this turkey BLT recipe is plain old fun. For 230 calories, you'll get your fill of protein and deliciousness. For an even lower-calorie spin, whip up your own dressing.
Get our recipe for Turkey BLT Salad.
Vegetarian-Friendly Stuffed Tomatoes Mitch Mandel and Thomas MacDonaldYou've likely prepared stuffed peppers before, but what about stuffed tomatoes? Our recipe for stuffed tomatoes is vegetarian and overflowing with deliciousness. One serving is just 160 calories and really brings on the flavor with panko breadcrumbs and feta or goat cheese. In addition, it calls for just a couple of minutes of prep work.
Get our recipe for Vegetarian-Friendly Stuffed Tomatoes.
Moroccan-Inspired Quinoa Pilaf and Salmon Mitch Mandel and Thomas MacDonaldThis Moroccan-inspired quinoa pilaf and salmon recipe will become one of your new favorites. It's filled with omega-3s and will help fill you up. At just 310 calories per serving, it's a total winner for dinner.
Get our recipe for Moroccan-Inspired Quinoa Pilaf and Salmon.
Slow Cooker Turkey Cassoulet Jason DonnellySure, turkey is a Thanksgiving and holiday staple, but it can also be served on your dinner table year-round to support weight loss. Our recipe for turkey cassoulet features the ease of a slow cooker and a bunch of tasty veggies, including cannellini beans. This hearty meal provides nine grams of fiber and an impressive 34 grams of protein for 324 calories.
Get our recipe for Slow Cooker Turkey Cassoulet.
The Best-Ever Chicken Piccata ShutterstockYou can't go wrong with a classic homemade chicken piccata. This lean protein is filling and downright delicious when paired with fresh lemon and capers. Pair it with a side of veggies like steamed broccoli, and you have yourself a full meal.
Get our recipe for The Best-Ever Chicken Piccata.
Asian-Inspired Chicken Meatballs Mitch Mandel and Thomas MacDonaldWe totally love the classics, but we also can't resist fun spins on them. Take these Asian-inspired chicken meatballs, for instance. The lean protein offers a healthier, weight-loss-friendly alternative to this dinnertime staple. Each serving is 230 calories and can be served with fresh lettuce to make lettuce wraps.
Get our recipe for Asian-Inspired Chicken Meatballs.
Chicken Zoodle Soup Posie Brien/Eat This, Not That!Let's be honest: Nothing is more comforting than savoring a warm bowl of soup on cooler days. This chicken zoodle soup swaps out your typical noodles for zoodles to make a healthier, lower-calorie spin on the beloved dish. (It's also Whole30 and paleo-friendly.)6254a4d1642c605c54bf1cab17d50f1e
Get our recipe for Chicken Zoodle Soup.
Blackened Tilapia With Garlic-Lime Butter Mitch Mandel and Thomas MacDonaldOnce you try blackened fish, you may never prepare it any other way again. Our mouthwatering recipe for blackened tilapia comes with a savory garlic-lime butter that's challenging to resist—and you don't have to! At just 300 calories per serving, this healthy meal is a great one to keep on deck for dinner.
Get our recipe for Blackened Tilapia With Garlic-Lime Butter.
Chicken Ramen With Shiitake Mushrooms and Spinach Waterbury Publications, Inc.This delicious bowl of goodness delivers everything you need in a lunch or dinner: lean protein and fresh veggies. It also calls for zoodles rather than classic ramen noodles for a healthier alternative. Gear up for a soothing meal that's 329 calories and provides 22 grams of protein and seven grams of filling fiber.
Get our recipe for Chicken Ramen With Shiitake Mushrooms and Spinach.
Pumpkin Pad Thai Blaine MoatsThis pad Thai recipe features one of the best things about fall: that savory pumpkin flavor and aroma. But it doesn't need to be autumn for you to enjoy this tasty superfood. Our recipe boasts a scrumptious flavor profile you'll crave time and time again. It's a stellar dinner to put together for 400 calories and a whopping 33 grams of protein.
Get our recipe for Pumpkin Pad Thai.
Slow Cooker Maple-Balsamic Chicken and Vegetables Waterbury Publications, Inc.Slow cooker recipes make life so much easier—especially when your schedule is always hectic. This recipe takes chicken and vegetables to the next level by incorporating a maple-balsamic sauce and fresh rosemary. With 33 grams of protein and 10 grams of fiber packed into a 380-calorie serving, this weeknight chicken dinner can't be beat.
Get our recipe for Slow Cooker Maple-Balsamic Chicken and Vegetables.
Easy Butternut Squash Pasta Salad Waterbury Publications, Inc.Jazz up your same-old lunch salad with this refreshing recipe that highlights multigrain or whole-wheat pasta, butternut squash cubes, spring greens, apples, pine nuts, and dried cherries or cranberries. One serving is 387 calories and gets the job done!
Get our recipe for Easy Butternut Squash Pasta Salad.
Blueberry Lemon Muffins Courtesy of Sara HaasBreakfast does not have to be boring. Add some zest to your day with these scrumptious no-sugar-added blueberry lemons. After all, losing weight doesn't have to mean giving up baked goods. This recipe is healthy and satisfying, and each muffin provides essential antioxidants.
Get our recipe for Blueberry Lemon Muffins.
Keto Lemon Cookies With Lemon Frosting Beth Lipton/Eat This, Not That!The best part about whipping up baked goods at home (besides eating them, of course) is you know exactly what's going into them. Homemade sweets can absolutely be enjoyed in moderation when striving to achieve your weight goal.
This recipe for keto lemon cookies brings together almond flour, fresh lemon zest, lemon juice, and more to make your new favorite dessert. You can even nix the lemon frosting to further lower the calorie count.
Get our recipe for Keto Lemon Cookies With Lemon Frosting.
Light Avocado-Crab Salad Mitch Mandel and Thomas MacDonaldAvocado and crab is truly a match made in heaven if you're looking to lose weight. This meal is creamy, delicious, seamless to make, and will only cost you 355 calories.
Get our recipe for Light Avocado-Crab Salad.
Easiest Healthy ColeslawColeslaw is quite possibly the best side dish you can pair with a grilled veggie burger or poultry for BBQ vibes, no matter the time of year. Our recipe is vegetarian, crunchy, and refreshing for just 130 calories per serving.
Get our recipe for Easiest Healthy Coleslaw.
Raspberry-Peach Swirled Smoothie Waterbury Publications, Inc.For your splurge day, consider this refreshing smoothie treat. It's fruit-filled with goodness, loaded with fiber, and simple to prepare for breakfast or a more indulgent snack.
Get our recipe for Raspberry-Peach Swirled Smoothie.
Slow Cooker Cuban Tomato and Black Bean Soup Jason DonnellyA slow cooker soup that's packed with veggies and is just 261 calories? We'll take it! Our recipe for Cuban tomato and black bean soup is filled with nutritious, protein-packed beans and consists of easy prep work. Get ready for 16 grams of protein and eight grams of fiber in each serving.
Get our recipe for Slow Cooker Cuban Tomato and Black Bean Soup.
Healthy Mango-Ginger Overnight Oats Waterbury Publications, Inc.Overnight oats are a great idea to prepare in advance for busy mornings when you're rushing out the door. This recipe is a fiber-packed option that's bursting with flavor, thanks to the fresh mango and pomegranate seeds. Plus, each serving is just 264 calories.
Get our recipe for Healthy Mango-Ginger Overnight Oats.
Zucchini Bread Kiersten Hickman/Eat This, Not That!This homemade zucchini bread takes the edge off and will satisfy your sweet tooth when you're craving a little treat. It's gluten-free, has all-natural ingredients, and is 199 calories per serving. Enjoy a slice for breakfast or when snack time rolls around.
Get our recipe for Zucchini Bread.
Whole30 Warm Sautéed Apples with Caramel Drizzle Posie Brien/Eat This, Not That!When in doubt, jazzing up some fresh fruit is an excellent way to satisfy cravings, reminiscent of an apple pie. This recipe for Whole30 sautéed apples with caramel drizzle is a tasty, healthy option to keep on deck for snack or as a unique side dish to a baked chicken dinner.
Get our recipe for Whole30 Warm Sautéed Apples with Caramel Drizzle.
Nutrient-Packed Simmered Lentils ShutterstockWe can't say enough great things about lentils. This healthy legume is loaded with protein and fiber and makes for a tasty side dish to your lean protein of choice. Our recipe for simmered lentils is 160 calories a serving.
Get our recipe for Nutrient-Packed Simmered Lentils.
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Why Limit Brunch Favorites To Sundays? Try These Saturday Brunch Options In Palm Beach
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