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Cheesy Garlic Mahi Mahi

Fish for dinner!

Mahi-mahi is a large, tropical deep-sea fish that is sometimes called dolphinfish (although, this fish is a different species than the dolphin you’re probably thinking of 😉) that has a firm texture and mild taste which can make it a great choice for a healthy family meal.

Although leaner than a fatty fish like salmon, mahi-mahi does contain omega-3 fatty acids that are associated with a lower risk of dying from a heart attack and can reduce the risk for certain cancers, like breast cancer (1) (2).

Consuming fish a couple of times per week can help to increase our intake of essential nutrients, like omega-3 fatty acids, and mahi-mahi can be a good choice to incorporate into your fish meal lineup.

Health Benefits of this Dish

Mahi Mahi (Coryphaena hippurus) is a low-calorie nutritious fish choice that contains essential fatty acids, as discussed above, and is also a good source of protein to support a healthy body structure. Dietary protein is used by the body to build bone, increase muscle mass, calcium absorption, and augment insulin-like growth factor-1 production for proper growth, metabolism, and cell proliferation (3) (4).

In addition to omega-3 fatty acids and protein, mahi-mahi supplies a good source of vitamin B12, an essential nutrient important for proper development and function of the nervous system, red blood cell formation, DNA synthesis, and myelination which protects nerves and speeds impulses (5).

Also as a good source of phosphorus, potassium, niacin, vitamin B6, and selenium, mahi-mahi consumption supports energy production, cell communication, immune health, and proper thyroid function (6) (7) (8).

Parmesan cheese is a hard, aged cheese with a strong, nutty flavor. When produced in the Northern Italy region (EU), Parmigiano Reggiano cheese (parmesan) is homemade and has a protected designation of origin, which means that parmesan from this region is made exclusively from cows of this region using a step-wise process of rennet-coagulation, said to produce a lactose-free cheese that is rich in calcium and easily digested proteins (9).

Other minerals and trace elements found in parmesan include phosphorus, chloride, zinc, and selenium (9). Phosphorus is important for cell membrane structure, bone and teeth health, and pH balance in the body (10). Important for metabolism, zinc is required for chemical reactions in the body related to about 100 enzymes, and it plays a role in immune function, cell division, and wound healing as well (11).

Cheesy Garlic Mahi Mahi Recipe:

1 pound Mahi-mahi (2 fillets)
½ stick butter, grass-fed/unsalted
½ cup parmesan cheese
2 garlic cloves, minced
½ tsp. parsley, dried or fresh
½ tsp. onion powder
½ tbsp. lemon juice
Sea salt and black pepper to taste


Preheat the oven to 425 degrees F. In a small bowl, mix all ingredients (EXCEPT for the fish and lemon juice). Place the fish into a casserole dish and spread the mixture on top of the fish. Sprinkle the lemon juice on top of the fish. Bake for about 20-30 minutes or until the fish is cooked through and browning. (Serves 2)

This dish also pairs nicely with roasted veggies , pesto sauce, and wild rice.

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