The oven-baked mahi-mahi with potatoes is a light fish main course that has a pleasant lemon fragrance.

It falls into the category of blue fish, has lean and digestible meat, and is rich in high biological value proteins.

Consuming mahi-mahi provides a great intake of Omega-3 fats known for their anti-inflammatory and anticoagulant properties, as well as B-group vitamins and minerals.

Considering its low calorie and saturated fat content, it is also suitable for diets.

Among the various cooking methods, baking is certainly preferable as it cooks the fish gently, preserving as much of its beneficial properties as possible.

By adjusting the olive oil usage according to one’s needs, an even lighter dish can be obtained, yet still nutritious and full of flavor.

In this recipe, the few simple ingredients are enhanced with a fresh and delicate lemon scent, using both the zest and juice.

Accompanying everything are tender slices of potatoes also with a hint of lemon fragrance. Thus, with little expense, you will serve a dish that has nothing to envy to other more sophisticated preparations.

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Difficulty: Easy
Cost: Affordable
Preparation time: 10 Minutes
Portions: 4
Cooking methods: Oven
Cuisine: Italian
Seasonality: Summer, Autumn

738.52 Kcal

calories per serving

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Energy 738.52 (Kcal)
Carbohydrates 19.86 (g) of which sugars 1.03 (g)
Proteins 57.71 (g)
Fat 47.12 (g) of which saturated 13.20 (g)of which unsaturated 11.21 (g)
Fibers 2.43 (g)
Sodium 299.02 (mg)

Indicative values for a portion of 362 g processed in an automated way starting from the nutritional information available on the CREA^* and FoodData Central^** databases. It is not food and / or nutritional advice.

^* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ^** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov

Ingredients

1 lb potatoes
2.65 lbs mahi-mahi (2 medium-sized mahi-mahi fillets)
6 tbsp extra virgin olive oil
lemon juice (from one lemon)
lemon zest (from one lemon)
to taste parsley
to taste fine salt

Tools

Mandoline Slicer
Zester citrus
Citrus Juicer or small sieve
1 Baking Tray or oven tray

Steps

To prepare the oven-baked mahi-mahi with lemon-scented potatoes, start by lining the baking tray with parchment paper.
Wash the potatoes and slice them very thinly with the mandoline slicer, they should be almost transparent.
Preheat the oven to 392°F.
Arrange the potatoes on the parchment paper, distributing them so there are no heavily overlapped areas.
In a bowl, make an emulsion by combining olive oil, filtered juice of a medium lemon, fine salt, some finely chopped parsley, and grated zest of 1 untreated lemon.
Rinse the mahi-mahi fillets under running water, which should be filleted by your fishmonger, and place them on the potatoes.
Drizzle both the fish and potatoes with the emulsion and bake at 392°F, in a static oven, middle/lower rack, for about 20/25 minutes.
Do not extend the cooking time to prevent the fish from drying out.
The oven-baked mahi-mahi with lemon-scented potatoes is now ready.
Serve the dish hot, adding a drizzle of raw oil and another grating of lemon.