Sunday, April 22, 2012

Mahi Mahi with vegetables

Most nutritionists agree that there are numerous health benefits of eating seafood.  Although some fish can be contaminated with toxins such as mercury or PCBs, scientists agree that the benefits outweigh the risk.  Seafood contains Omega-3 fatty acids which helps prevent immune system, protects against hearth disease, prevents the spread of some cancers, help relieve inflammatory diseases and help improve skin condition.  

The intake of Omega-3 fatty acids is important for restoring the balance in our bodies.  Our modern diet consists of foods that are rich in Omega-6 fatty acids which results in overproduction of prostaglandins and leukotrienes that cause many diseases.  Most western diets have Omega-3 to Omega-6 ratio of 1 to 10, and in many cases as high as 1 to 30.  Research shows that excess Omega-6 fatty acids are a serious health risk as they lead to many common diseases.  The ideal ratio should be 1 to 4.  

It seems that this is an easy problem to fix- eat more fish.  It is recommended to eat 2 servings of fish per week.

1 mahi mahi fillet
2 small tomatoes
5-6 asparagus spears
3 slices red bell pepper
3 onion slices
salt and pepper
3-4 Tbsp soy sauce
4 Tbsp olive oil

Cooking fish is not time consuming.  The tricky part is not to overcook it, because that will make it dry.  However you decide to prepare your fish (grilling, baking or frying), it would only take a couple of minutes per side, of course depending of the size of the fillet, steak or fish you are trying to make.  

Fish doesn't need much seasoning.  Mildly season both sides of the fillet with salt and pepper and soy sauce.  Let the fish marinate while you cut up the veggies.  Separate asparagus in a bowl and steam it or cook in the microwave for 1-2 minutes.  Heat the oil in the frying pan and fry the fish about 2 minutes per side for small fillet and 3 minutes per side for a medium fillet, keeping it covered.  Take the fish out and put it on the plate.  Saute the vegetables in the same oil for 3-5 minutes and spread them over the fillet.  You've got a perfect healthy meal in less than 30 minutes.



  1. I like how Hawaiian people double their words... Mahi mahi is one of them. Love that fish.

  2. We had mahi for the first time on our last visit to Florida and it has become our new favorite fish. Thanks for the recipe to try, can't wait.