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Mahi Mahi with Mango Slaw

Feature, Healthy & Easy Recipes | October 13, 2016

A colourful spread of beautiful salads on flat bread and in glass bowls.
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Mahi Mahi with Mango Slaw

This recipe is SO simple – and a perfect weeknight recipe. It’s so easy – the prep time is next to nothing. Mahi mahi is packed full of omega 3’s. What I love most about it is it’s a nice, firm fish, but doesn’t have too much of a fishy taste. It’s great for someone who isn’t a self-proclaimed fish lover. I personally am pretty picky about my fish – but this fish is a sure-fire pass for me!

Mahi Mahi with Mango Slaw - a delicious week night recipe from the Registered Dietitians with Ignite Nutrition - Calgary Alberta
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Mahi Mahi with Mango Slaw

Prep Time5 mins
Cook Time40 mins
Total Time45 mins
Course: Supper
Servings: 4
Author: Andrea Hardy

Ingredients

  • For the fish:
  • 4 mahi mahi filets
  • 1.5 tsp olive oil
  • salt and pepper
  • For the slaw:
  • 2 cups bagged coleslaw mix
  • 1 mango, diced
  • 1 Tbsp cilantro, optional
  • 2 Tbsp olive oil
  • 2 Tbsp red wine vinegar
  • 1 tsp sugar
  • 1/2 tsp salt
  • 1 tsp pepper
  • Optional side:
  • 4 small sweet potatoes, sliced 1/2" thick

Instructions

  • Preheat oven to 350 degrees farenheit
  • If pairing with sweet potato, brush sweet potato with olive oil, and bake in oven for ~20 minutes prior to starting fish.
  • Sweet potato will take ~40 minutes to cook through and caramelize.
  • Brush mahi mahi with olive oil
  • Season with salt and pepper
  • Place on a foil lined baking sheet, and bake for 20 minutes, or until cooked through.
  • While fish is cooking, prepare the slaw.
  • Mix olive oil, vinegar, sugar, salt and pepper together with whisk.
  • Toss coleslaw, mango, cilantro in with oil mixture.
  • Let marinate while fish is cooking.
  • When fish is cooked through - layer sweet potato, fish, and top with slaw. Enjoy!

Mahi Mahi with Mango Slaw - a delicious week night recipe from Andrea Hardy, Registered Dietitian Nutritionist with Ignite Nutrition - Calgary Alberta

 

Mahi Mahi Cooking Tips and Tricks

I buy my mahi mahi frozen – I find the quality is better! I personally love the IQF Foods mahi mahi – its flash-frozen and SO fresh!

This is a dinner party pleaser. If you want to amp up the flavour and make it a bit more special, I would recommend pan frying the fish on high heat before baking to get a golden, crispy outside and lock in the moisture! For a week night though, baking the fish brushed with olive oil is sufficient!

This pairs well with rice as well – but I love the sweet flavour of the sweet potato with the tart slaw.

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