Pan-Seared Mahi-Mahi with Oranges and Olives

Pan-Seared Mahi-Mahi with Oranges and Olives

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  • 6 6-ounce mahi-mahi fillets (about 1 inch thick)
  • 2 tablespoons olive oil, divided
  • 2 teaspoons finely grated orange peel
  • 3/4 cup fresh orange juice
  • 2 tablespoons (1/4 stick) butter
  • 1 large shallot, chopped (about 1/3 cup)
  • 1/2 teaspoon crumbled saffron threads
  • 3/4 cup green olives, pitted, halved
  • 3 oranges, peeled, cut into segments
  • 1/3 cup thinly sliced fresh basil
  • 1 tablespoon chopped fresh chives

Recipe Preparation

  • Preheat oven to 400°F. Place fish in shallow bowl or glass baking dish. Drizzle with 1 tablespoon oil, sprinkle with orange peel, and pour juice over; turn to coat.

  • Melt butter with 1 tablespoon oil in large nonstick ovenproof skillet over high heat. Remove fish from marinade, reserving marinade; sprinkle with salt and pepper. Cook fish until light brown, about 3 minutes. Turn fish over; add shallot. Cook 1 minute. Stir saffron into reserved marinade; pour marinade over fish. Add olives and half of orange segments. Transfer skillet to oven; roast fish until cooked through, about 6 minutes.

  • Transfer fish to platter; top with remaining orange segments. Spoon sauce with oranges and olives around fish. Sprinkle with basil and chives and serve.

Reviews Section

Mahi Mahi with Crunchy Coleslaw

I was doing a little brainstorming for quick and easy dishes and I dreamed up something I know you ‘re going to love. I’ve taken one of my most popular fish tacos and added some extra crunch. This mahi mahi recipe with honey-lime coleslaw is a flavorful explosion!

All the magic is in the spice rub, and I want to let you in on my tasty secrets. Just promise me that you’ll share! Mahi Mahi is one of my favorite fish to cook because it has a very neutral flavor, heartier texture and takes on any flavors so effortlessly.

I break out my trusty cast iron skillet for a quick pan sear of the spiced fillets. I love how I get a little bit of caramelization on the surface from just a tiny bit of brown sugar and dry spices that sizzle on the hot pan.

These fillets cook quick depending on the thickness, so once it’s nice and flaky, it’s done. I am all about blackened dry rub seasoning. I keep my spice cabinet fully stocked with a variety of spices. It’s the best way to add a ridiculous amount of healthy flavor.

I’ve coated these gorgeous fillets with a mixture of smoked paprika, cumin, chili powder, a touch of brown sugar, garlic and onion powders, oregano, black pepper, and salt. A bit of sweet, savory and smoky, oh yeah.

All of the earthy flavors from the mahi-mahi calls for a refreshing salad. Just a few chops with your knife and it’s ready in minutes. I’ve mixed the crunchiest vegetables I could find, bell peppers, cabbage, and carrots. All of those colorful vegetables get tossed in a simple honey-lime dressing. Cool, crisp and satisfying.

Whenever mahi-mahi is available fresh at the store, I swoop up a few pounds. I’ve also used frozen fillets many times and just defrost the day before, or run it under cool water in the sealed package for a few minutes right before cooking.

I like to have this fish on hand whenever I’m craving my mahi-mahi with Tahitian vanilla sauce. If you haven’t tried that recipe yet, it’s a must, don’t wait for a second longer!

My blackened mahi-mahi fish tacos have been a hit with my incredible readers, so I knew that I needed to take those flavors and create a new dish to give you an even healthier option. I hope you enjoy it as much as my family does!

Seafood recipes you might also like


Here are ten of the best grouper recipes we could find on the web.

We did our best to find ones that were easy and fun.

Let us know in the comments if we missed any of your favorite grouper recipes.

Note that these grouper recipes are in no particular order.

1. Grilled Grouper with Lemon and Herbs

Image source: homeandplate.com

This flaky grouper recipe with lemon and herbs turns each meal into a magical moment. Ideal for lunch or dinner, this dish is both healthy and delicious. You wouldn’t even think that it only takes 10-15 minutes from grill to plate.

Sprinkle a mix of dried fennel seed, basil, red pepper, garlic, and parsley. Then, drizzle a little olive oil and some fresh lemon juice over the fresh grouper.

Hack: Wrap your fillet with an aluminum foil to keep it fresh and juicy – giving your culinary masterpiece an added flavor. This trick also makes the ‘cleaning’ of your grill less stressful.

Unlock its complete recipe here.

Watch this video to learn how to grill your grouper the easiest way.

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2. Fresh Grouper Fillet Over Pasta

If you love pasta and you love grouper, then you will absolutely love this grouper pasta dish.

This quick and easy grouper recipe lets you indulge in each bite while giving you the freedom to add more ingredients that you think will enhance its texture and flavor. Fish and pasta make a yummy duo – just so spectacular that you keep your family members and dinner guests asking for more.

Satisfy your taste buds today, grab the recipe here.

3. Grouper Caprese

Image source: homemadeinterest.com

Fresh grouper is perfect for this grouper ‘caprese’ recipe. It’s actually a very simple seafood recipe made with lots of fresh and healthy ingredients.

Perfect for those busy mom and dad out there who don’t have the luxury of time to prepare meals but still want to give everyone in the family, especially the kids some luscious yet nutritious mealtime. This is likewise ideal for those fellows who are on a diet – a low carb, gluten-free feast!

Layer alternating slices of fish, tomatoes, and mozzarella, adding a basil leaf between each, on a large, shallow platter. Drizzle the dish with extra-virgin olive oil and season with salt and pepper, to taste.

Related Post:

4. Grilled Grouper with Oranges and Olives

Image source: spicyperspective.com

It’s a must: All summer meals should satisfy everyone’s taste buds. Don’t fret, it needs not to be expensive and time-consuming. The trick is to have the ability to turn simple and easy-to-prepare recipes into some gastronomic banquet.

One great way to go is to serve this simple Mediterranean dish that you only need to snatch 15 minutes of your time. Big chunks of juicy fillets of grilled fish, slightly charred on the outside, yet moist and flaky on the inside, enhance by onion rings, zesty

Big chunks of juicy fillets of grilled fish, slightly charred on the outside, yet moist and flaky on the inside, enhance by onion rings, zesty tangerine, and saline olives, absolutely make a festive lunch or dinner. Unleash the recipe

Chef Note: Any grilled fish recipe that has barely cooked fish tastes way better than over cooked fish so don’t overcook your grouper!

Grilling Hack: Throwing a little bunch of aromatic herbs into the barbecue grill can do wonders on the fish dish – giving it an amazing scent that magically makes you crave more for some appetizing BBQ delights. You may choose from rosemary, oregano, basil, cilantro, mint and thyme.

5. Lemon-Butter Grouper Fish Tacos

Image source: averiecooks.com

Got a picky eater in your family?

Worry no more, this simple, easy yet nourishing grouper taco dish can do the trick. You’ll love this for three reasons: It only takes 10 minutes to prepare, it’s a complete meal, and of course, it’s a flavorful and hearty family feast.

The non-fishy-tasting magic of a grouper, its mild flavor, and its firm, lean, flaky, white meat, as well as the sweet citrus tang of lemon, really does the magic. Well, you can always put some twists on this one-skillet recipe.

Tweak: Either you serve it with rice and side salad tonight, or slice it for fish tacos with lettuce, tomatoes, cheese and your fave dressing or sauce for the next day. Whichever you choose – it’s always a blast for everyone.

Check out the full recipe here.

Struggling To Catch As Many Grouper As You Want?

You might be making one of these three bottom fishing mistakes…

6. Pecan Crusted Grouper

Image source: Louisianacooking.com

What most foodies love about this grouper dish is the fillet’s light, mild flavor. Crusted in ground crispy pecans and pan-sautéed in tallow, this can really make you thanks its variety of texture and tang.

Never undermine its blend of rich flavors. The next time you’d cook your freshly caught grouper, rest assured that it is no longer bland and dry… never again!

Click here for the full pecan crusted grouper recipe.

7. Blackened Grouper

Image source: Corcoran Street Kitchen

Aside from the joy every angler feels whenever catching grouper, this savory, lean and flaky white fish also satisfies everyone’s cravings. Bursting with flavors and variety of texture, this broiled grouper recipe is best served with some grilled vegetables or some fresh salads for a totally healthy meal.

Note: Be mindful to only broil the fish under the hot broiler for just a few minutes so that it remains crispy on top and perfectly tender and moist on the inside.

Grouper fillets tend to be meatier than typical whitefish like tilapia, so they are flakier, moister, and overall a real treat. It’s all worth it!

Get the full blackened grouper recipe here.

8. Smokey Grouper with Spinach

Image source: Saucygirlskitchen.com

Been wanting to surprise your special someone with a scrumptious candlelit dinner? Well, you can always make a “DIY” romantic date with him or her in just a snap of a finger without overspending with this grouper over spinach meal.

Smoked paprika and Italian seasoning make this a simply delicious take on sautéed fish. You may likewise add some white wine to the pan along with the olive oil and butter for a flavorful sauce.

This undeniably makes a sweet feast for the two of you.

Get the full recipe for two here.

9. Red Grouper with Tomato Braised Fennel

Image source: Mike’s Table

Every meal is extra special whenever the family sits together to enjoy a yummy and nurturing platter. This unique grouper dish though quick and easy promises a flavorful and enticing dining experience.

The distinct blend of tomato, orange juice, white wine, garlic, shallots, and orange zest makes a tangy and appetizing sauce. Don’t forget to simmer the fennel until it gets tender before serving.

10. Grouper Chowder

Image source: AdventurousKate.com

The grouper family is perhaps the most popular saltwater food fish in the United States and even in some parts of the world. And the great news is that grouper even does amazingly well in chowder!

This grouper chowder recipe contains, onions, bell pepper, potatoes, tomatoes, lime juice and spices that make it extra wholesome and rewarding.

This Caribbean cuisine simply makes you feel pampered — something that you truly deserve after a day’s work or a tiring routine.

Another Grouper Soup Recipe That You Should Try:

This video does not only give you useful information about making a grouper soup but also teaches you how to fillet a fish and use its head and bones for an extra delicious fish stock/broth.

Sign up for FREE to receive the latest saltwater fishing videos, tutorials, product reviews, and fishing product discounts!

Voila, with all these awesome grouper recipes, you’ll surely have something new can try the next time you land some grouper.

Did we miss any amazing grouper recipes?

Feel free to hit the comment section and share your favorite way to cook grouper or any other grouper recipes.

One Chap's Pantry

Baked Mahi Mahi with a Bruschetta Topping

4 10-12 oz Fillets Mahi Mahi, skin-on
Salt and Pepper to Taste
2 Tbsp Butter, divided
Olive Oil just a drizzle

Bruschetta Topping
6-8 Plum Tomatoes
2 cloves Garlic, minced
1 yellow Onion, minced
1 Tbsp Capers, minced
1 tsp Balsamic Vinegar
1 Tbsp Olive Oil, divided
2-3 Tbsp fresh Basil, chopped fine
1 Tbsp fresh Flat-Leaf Parsley, chopped fine
Salt & Pepper to taste
Water for Parboiling

  • Bring a pot of water to a boil on your stove. There should be enough room for the Tomatoes, but they should not yet be put in the pot.
  • Remove from the heat, and place the tomatoes in the hot water for 1 minute.
  • Using tongs, remove the Tomatoes.
  • Carefully remove the skin with a knife and then cut in half and remove the seeds and juice.
  • Dice the Tomatoes and set to the side in a large bowl.
  • Add the minced Garlic, Onion, Capers, Balsamic Vinegar, Herbs, 1 Tbsp of Olive Oil, and Salt and Pepper to taste Stir well, and leave to marinate. Chill.
  • Preheat the Oven to 425°F.
  • Drizzle a little Olive Oil on an aluminum foil lined baking sheet.
  • Place the Mahi Mahi skin-side down, and sprinkle with Salt (liberally) and Pepper.
  • Bake for 20 minutes, or until the fish is flaky.
  • Dab each Fish with 1/2 Tbsp of Butter, and continue to cook for 5 minutes.
  • Use a spatula and to remove the fish and plate.
  • Taking a large spoon, divide the Bruschetta among the four fillets. I recommend draining as much liquid as you can from each spoonful.

NOTES: Mahi Mahi is the Hawaiian name for the Dolphinfish, meaning “very strong”. It is a mild fish, similar to a tuna in texture, though the filet is white and usually sold skin-on. Though I’m using a Hawaiian/Caribbean fish, this dish is more of a fusion dish that I came up with when I read somewhere that tomatoes bring out the flavor of the fish.

You may also choose to try this Grilled. I recommend if you do that, to keep the high heat, but to wrap the fish in aluminum foil or cook it on a closed grill. Grilling would also provide some smoky flavors to the fish which are amazing!

Our Best Canned Tuna Recipes

Good news for anyone who’s cooking from the pantry tonight that canned tuna you’ve got tucked away is the perfect protein for everything from warm, creamy casseroles to bright, Mediterranean-inspired salads.

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Tuna Noodle Dump Dinner

This creamy tuna-noodle dump dinner is made entirely in one baking dish, egg noodles included. It tastes just like the casserole you grew up eating but requires less equipment (and cleanup). Instead of using the classic cream of mushroom soup, we opted for a combination of cheese, broth, heavy cream and sour cream, which provides the same velvety texture.

Tuna Everything Bagel

How do you make bagels and cream cheese even better? Top them with lettuce, tomato and savory tuna salad!

Summery Herbed Tuna Pasta Salad

Marry tuna, pasta, green beans and carrots with an herby white wine vinaigrette for a bright and flavorful dish that tastes great anytime of the year.

Mediterranean Tuna Melts

Craving a warm and satisfying meal? Canned tuna to the rescue. Season it with a few spices and tuck it into pita bread along with cheese before warming through. Simple and delicious.

Keto Tuna Salad Cups

Tuna salad meets BLT in this keto-friendly mashup. Hang on to that oil in the tuna can for a flavor bonus.

Linguine with Tuna Puttanesca

Puttanesca is an Italian dish that features flavorful ingredients like tomatoes, olives, capers and garlic. We&rsquove used all those same flavors here along with the tuna for a simple and delicious take on the classic.

Tuna, White Bean and Olive Flatbread Pitas

Even if your pantry is close to bare, you probably have the fixin's for these super-simple and special flatbreads. The combo of sun-dried tomatoes and vinegar gives the bean spread a tangy earthiness that goes great with the tuna-and-olive salad. It's a perfect big snack or small meal. Or try the spread on your favorite crackers.

Tuna Noodle Casserole

You can always count on the classics when you need an easy, family-friendly meal. Ree&rsquos recipe for tuna noodle casserole uses simple ingredients and is ready in just one hour. It&rsquos guaranteed to bring everyone around the table!

Spaghetti with Tuna-Mint Sauce

If you love a good pop of flavor, toss spaghetti with canned tuna, crushed red pepper flakes and fresh mint. It&rsquos a unique dish, you&rsquoll make again and again.

Tuna Melt

We love this family-friendly twist on classic tuna salad sandwiches. Who doesn&rsquot love an open-faced sammy topped with gooey, melted cheese?

Pimiento Mac and Cheese

We can&rsquot decide what our favorite part of this ooey, gooey mac and cheese is: the pimento cheese, the buttery cracker topping or the fact that the whole thing is made extra satisfying with tuna.

Mediterranean Tuna Salad

Skip the mayo and give your tuna salad a Mediterranean twist. Flavors of lemon, fresh dill and tomato make this dish bright and sunny.

Basil-Tuna Panzanella

Cubes of bread are tossed with tomatoes, basil, celery, chickpeas, cucumbers, tuna and capers and then dressed with a red wine vinegar-mustard vinaigrette in this simple, warm-weather dish.

Parisian Tuna Sandwiches

Turn canned tuna into a fancy, bistro-style sandwich by adding artichoke hearts and olives from the pantry. Layer the tuna onto rolls along with some arugula and radishes and you have a quick-and-tasty bite.

The Best Tuna Salad

While we love many kinds of tuna salad, this classic version tops them all. The crispy celery and red onion add zest and crunch, while mayonnaise and a touch of mustard marry it all together. The lemon juice is optional as it&rsquos not traditional, but we strongly recommend it to brighten up the flavors of the final dish.

Tuscan Beans With Tuna

White beans, salty olives and fresh colorful veggies turn simple canned tuna into a Tuscan-inspired treat. Serve in bowls as suggested or use as a filling in pita pockets or wraps.

Spaghetti and Tuna Meatballs

No ground beef? No problem. Katie makes meatballs for pasta night using a pantry staple: canned tuna. Combined with breadcrumbs, cheese and egg, they come together easily and taste just as good as any meat-based version.

Tuna Melt Bread Boxes

In this twist on the classic tuna melt, we hollow out four pieces of bread and layer them with all our favorites &mdash American cheese, creamy mayo, canned tuna, tomatoes, pickles and sprouts. Potato chips on the bottom deliver a crunchy surprise.

Tuna Tostadas With Chile Mayonnaise

Tostadas are a fun alternative to taco night &mdash and they&rsquore great with canned tuna. These ones use chipotle powder, pimento-stuffed olives and pico de gallo for lots of smoky, salty flavor.

Spaghetti With Spicy Tuna Marinara Sauce

Two simple pantry staples (that we&rsquore guessing you have on hand right now) will totally transform spaghetti marinara: red pepper flakes and canned tuna.

Tuna Casserole

This is a surprisingly low-fat version of the classic tuna casserole you grew up with. You make your own creamy mixture, which replaces the high-fat condensed soup in the original version. Fresh breadcrumbs toast right on top of the casserole!

Breadless Cucumber Tuna Salad Sandwiches

These high-protein "sandwiches" are best assembled and served right away. We use English cucumbers because the skin is thinner than the hothouse variety and doesn't need to be peeled. Be sure to serve each sandwich wrapped in wax paper to keep all the juices contained &mdash then bite with confidence!

Skillet Orzo with Tuna

Tuna is the perfect protein when you need a quick meal from the pantry &mdash and this skillet pasta proves it. Grab a few essentials from your cupboard and refrigerator (beans, tuna, canned tomatoes, pasta and garlic) and you&rsquore just 30 minutes from dinner.

Tuna Bagel Nicoise

Nicoise salad is one of our favorites: hard-boiled eggs make it extra satisfying and olives add an irresistible salty flavor. This sandwich incorporates both of those elements, along with tuna, for an unforgettable bagel sandwich.

Tuna and Tomato Sauce

Canned tuna is good for so much more than just sandwiches. We&rsquove always got some in the pantry and love using it to bulk up a simple dish of pasta and tomato sauce.

Artichoke and Bean Salad with Tuna

Canned foods make eating healthy easier. And this salad is both easy-to-make and versatile. Canned beans, artichoke hearts and tuna make this good-for-you dish one you&rsquoll enjoy eating for lunch or dinner.

Classic Tuna Melts

Ree&rsquos tuna melts are a must-make when you&rsquore short on time. They&rsquore ready in just 16 minutes!

Wilted spinach with roasted garlic (page 72)

From Bon Appétit Magazine, November 2007 Bon Appétit Magazine, November 2007 by Sara Foster

Are you sure you want to delete this recipe from your Bookshelf. Doing so will remove all the Bookmarks you have created for this recipe.

  • Categories: Quick / easy Side dish Vegan Vegetarian
  • Ingredients: spinach garlic

Too tired for the gym? Remember, food is fuel

It happens to all of us: You promise yourself you're going straight from the office to the gym, but come quitting time, you're too exhausted to lace up your sports shoes. Heck, you barely have the energy to make yourself a snack. But chances are a snack is exactly what you need. "Food is fuel," says sports nutritionist Nancy Clark, M.S., R.D., and if you want to have energy for peak performance in athletic events—or for daily life workouts like your job or chasing a toddler — you have to fill up your tank with quality "gasoline."

To get tips on eating for energy and fitness, Epicurious spoke to Clark, as well as three top athletes: swimmer and Olympic gold medalist Dara Torres gymnast, Olympic gold winner, and "Dancing with the Stars" winner Shawn Johnson and Garmin-Slipstream Pro Cycling Team member Timmy Duggan.

You're probably wondering how the eating habits of these super-jocks could work for you unless you're trying to gain weight (especially if you've seen the hilarious Saturday Night Live skit about the 12,000-calorie Michael Phelps Diet). Clark maintains that whether you're packing in the nutrients for a fitness event, trying to maintain or amp up your energy for normal daily life, or trying to lose pounds and inches, you still need to eat right. Her advice is to "fuel by day and diet by night." Taper your caloric intake as the day progresses — beginning with a big breakfast and ending with a small dinner — to rev up your metabolism and give yourself enough energy for the day's tasks. Don't waste calories on a giant dinner or dessert.

When it comes to what kind of fuel to put in, Clark and the athletes agree: For overall energy and health, eat a balanced diet with plenty of fruits and vegetables. Fitness buffs should fuel up on complex carbohydrates before exercise (and add additional simple or complex carbs during exercise for longer, more intense sessions — anything over about an hour). After exercise, refuel your glycogen stores with more carbs, and add high-quality lean protein to repair muscles. To lose weight, these rules apply, but the first rule of losing pounds (while maintaining energy) remains that you burn off more calories than you take in. For specific high-energy foods favored by the pros, read on.

In addition to providing valuable nutrients, including potassium, vitamin C, and vitamin B6, bananas are a good source of carbohydrates. Duggan counts the fruit among his favorites when he's training (along with peanut butter and honey), because they're "simple, high-energy, and easy to digest." A plain banana makes the perfect preworkout snack. For something more substantial, mix one into a smoothie, spread one with nut butter, or use overripe bananas to make a quick bread.

Milk and yogurt
Swimmer Dara Torres insists she doesn't just sport a milk mustache when it comes to advertising campaigns. "I drink organic chocolate milk after every workout," she says. "At the end of a workout you're exhausted so that really helps my recovery and it gives me fuel." Clark concurs, explaining that milk and milk products like yogurt are an excellent source of both carbohydrates and protein, plus calcium to help build strong bones. If you're training hard like Torres, the extra simple carbs from the sugar in chocolate milk (or hot chocolate in cold weather) can help boost energy before exercise and replenish glycogen stores in your muscles after a serious session. Though Duggan thinks ice cream is the best recovery food ("fat, sugar, and protein in a tasty little package"), average Joe and Jane athletes should generally stick to low-fat or skim milk products for easier digestion and to limit saturated fat.

Peanuts, peanut butter, and other nuts and nut butters
When asked what he'd choose if he could only eat one food for energy, Duggan replied peanut butter. Clark confirms that peanuts and other nuts are an athlete's best friend: Because they provide "fuel and sustained energy," they're a great sports food and actually one of the "best diet foods around." Nuts and nut butters are good recovery foods because they have a combination of protein and carbs, while their healthy, heart-protecting fats keep you going over the long haul. Runners, however, might want to limit nuts before exercise, since that same carb-protein-healthy-fat combo makes nuts slow to digest and can cause indigestion during intense, jostling exercise.

Oats and oatmeal
Oatmeal is a popular choice for athletes because it is digested slowly (yet "comfortably") and gives sustained energy, says Clark. A packet of instant oatmeal or, if you have time, slow-cooked steel-cut oats are good choices — for more substance, pump oatmeal up with dried or fresh fruit, milk, and nuts. Johnson eats a lot of granola, while Duggan likes to fuel up for training and races with oatmeal loaded with fruit and nuts, or muesli with fruit and yogurt. "It's all pretty simple and easy to digest but still tasty," he explains.

Meat in moderation
Here's Duggan's top advice for anyone aspiring to be in the best shape possible: "Lay off the meat. You really don't need a whole lot of it. Try not making a giant piece of meat the centerpiece of every meal." Clark agrees, and suggests meals should generally consist of a good, healthy carb (i.e., potatoes, not potato chips), plenty of veggies, and a little bit of protein. Some of her top picks are Asian stir-fries served over rice pasta and meatballs with a big salad and a small piece of fish with a sweet potato and a green vegetable such as spinach cooked in heart-healthy olive oil.

Sports salads
"During training I seem to always stick to eating plenty of salad, chicken, and fish (sushi is my favorite)," says Johnson. The gymnast is doing the right thing by augmenting her salad with some lean protein for sustained energy and muscle repair. Toss in some carbs, too, for a high-energy meal. "Make it into a sports salad by adding beans, corn, beets, and toasted croutons," Clark suggests.

Beans"Assuming they don't gas-propel you," as Clark puts it, beans are a great source of both protein and carbs in a heart-healthy and inexpensive package. Toss them into salads, soups, stews, chilis, and pasta dishes, or serve with quick-cooking brown rice and jarred salsa for a superfast supper. One of Clark's favorite snacks is hummus and pita because it combines legumes, healthy fats, and carbs into one very portable package.

Oranges and other Vitamin C starsWhen you exercise, your muscles receive tiny tears — the vitamin C in oranges and many other fruits helps repair them. (You can search our sister site Nutrition Data for foods highest in vitamin C.) "I love oranges, all berries, and pineapples," says Torres, who makes a recovery shake with a meal replacement powder (she likes Living Fuel), fruit, and milk. For an all-natural version, Clark suggests a smoothie with yogurt, orange juice, bananas, and strawberries. Johnson revs up for training with a piece of chicken and some fruit.

Dried fruit
People sometimes shy away from dried fruit because it can pack a lot of calories, but its portability, nutrient density, and easy-to-access carbs make it a healthy choice for longer workouts such as hiking and biking. Clark suggests adding it to trail mix, granola bars, and oatmeal.

Good fats
While too much fat can weigh you down, a modest amount of healthy fat—think olive oil, fish, avocados, nuts, and seeds — protects your heart and provides sustained energy. In fact, says Clark, studies have shown that professional athletes perform better when they have a slightly higher fat intake — fat is actually stored within the muscles and is tapped for fuel during endurance events. "I need to start the day with some fat and protein to keep me satiated," says cyclist Duggan.

How to Make Mahi Mahi with Mediterranean Salsa and Feta:

  1. I buy frozen Mahi Mahi from Costco, which comes in these individually wrapped pieces. Let frozen fish thaw overnight in the fridge.
  2. When you’re ready to cook, let fish come to room temperature. Preheat the oven to 425F/220C.
  3. Heat 2 tsp. oil in a large frying pan and saute the onion and green pepper over medium-high heat until they’re starting to brown.
  4. Add the garlic and Greek Seasoning (affiliate link) and cook another minute or so.
  5. Add the salsa, chicken stock, and olives, turn heat to medium low, and let simmer until the mixture has slightly reduced and thickened, about 5-6 minutes. Remove salsa to a bowl.
  6. Wipe out the pan, then heat the other 2 teaspoons of oil and sear the Mahi Mahi over medium-high heat for two minutes.
  7. Transfer the fish to an oven-proof dish that you’ve sprayed with olive oil or non-stick spray. Spread Salsa over the fish.
  8. Roast for exactly 6 minutes.
  9. Remove from oven, sprinkle with crumbled Feta, and serve hot.

17 lemon cilantro mahi mahi Recipes

Mahi-Mahi With Creole Sauce (Atkins)

Mahi-Mahi With Creole Sauce (Atkins)

Mahi Mahi Ceviche

Mahi Mahi Ceviche

Oven Baked Mahi Mahi With Orange and Graham Cracker Crust

Oven Baked Mahi Mahi With Orange and Graham Cracker Crust

Grilled Mahi Mahi With Vegetable Slaw

Grilled Mahi Mahi With Vegetable Slaw

Teriyaki Stir-Grilled Mahi-Mahi With Island Salsa

Teriyaki Stir-Grilled Mahi-Mahi With Island Salsa

Lime Marinated Dorado with Cilantro Cabbage (Emeril Lagasse)

Lime Marinated Dorado with Cilantro Cabbage (Emeril Lagasse)

Mai-Kai's Macadamia Nut-Encrusted Grouper or Mahi-Mahi

Mai-Kai's Macadamia Nut-Encrusted Grouper or Mahi-Mahi

Pan Seared Fish With Cucumber Jalapeno Slaw

Pan Seared Fish With Cucumber Jalapeno Slaw

Fish with Grilled Fruit Salsa (Guy Fieri)

Fish with Grilled Fruit Salsa (Guy Fieri)

Mango Mahi Seviche

How to choose fresh fish, plus 7 recipes

For some, cruising the local grocery store’s seafood aisle can be more than a little intimidating, especially if you don’t cook fish that frequently. What makes a good fish, and how easy is it to tell if the fish is fresh? More important, what are some tell-signs of a fish gone bad?

Next time you go shopping, keep the following tips in mind:

1. Smell: The fish (and by extension, the fish market or seafood aisle) should smell fresh and clean. You should never encounter any “fishy” smell. A bad, or off, odor is the first sign something is not right.

2. Check the eyes: If you’re buying a whole fish, the eyes should be bright and shiny. Dull or cloudy eyes are a good indicator the fish is past its prime.

3. Bright skin and scales: Fresh fish will have bright skin, with a nice metallic sheen. If the skin is dull, even in patches, the fish may have been sitting around too long, or was not handled with care.

4. Clean and bright gills: Fresh fish will have bright, red gills. Avoid fish with gills that are beginning to brown or are slimy.

5. Firm flesh: Feel the fish, if you can, pressing the flesh to make sure it is firm. It should spring back from your touch. If buying steaks or fillets, check the flesh to make sure it is smooth and intact, not broken or flaky. The steaks or fillets might be moist, but the moisture should be clear, and the flesh should never feel slimy.

Watch the video: How To Make Ginger-Glazed Mahi Mahi. (June 2022).


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