In the market for a new protein you can serve for lunch or dinner?
Maybe it's time to give Mahi-Mahi a try. It's a fresh and delicious white fish, loaded with protein and healthy vitamins and minerals.
Unlike most seafoods, Mahi-Mahi keeps surprisingly well for a day or two in the fridge, too. So you can make a few servings and have it for lunch the next day.
In this recipe, we pair Mahi-Mahi with a white wine butter sauce featuring bacon, fresh lemon juice, and a host of other spices. It's flavorful, decadent, and satisfying. Our keto sauce is a perfect high-fat, low-carb complement to a very lean piece of protein!
If you can’t find Mahi-Mahi at your local grocery store, feel free to substitute another white fish as a substitute. In general, white fish is versatile so cod, tilapia, and halibut also work well in this recipe.
Ingredients You’ll Need
- Mahi-Mahi filets
- FBOMB Olive Oil
- White wine
- Heavy cream
- Lemon juice
- Fresh dill
- Fresh parsley
Ingredient Spotlight: White Fish
You can't get much better in terms of quality protein than a white fish like Mahi-Mahi. Check out some of the health benefits, as well as how to substitute, select it from the store, and cook it!
Types of White Fish
Here are some of the most popular types of white fish:
- Freshwater fish like bass and catfish
So you have plenty of options to choose from if Mahi-Mahi isn't available or in season. The closest substitute on this list is probably halibut.
How to Select White Fish
Some tips for buying white fish include:
- Go with what's fresh. Fresh is always best! (But if you're in a landlocked area and only have access to frozen, that's fine.)
- If you're buying fresh fish, make sure it doesn't have a "fishy" smell at the store before buying. This could mean it's a few days old already.
- Don't be afraid to ask the fishmonger or butcher what's fresh. The good ones want to send you home with the best stuff they have that day. They might even pull something that just came in from out back!
- White fish meat should be slightly translucent. If it's pearly white, it's probably a few days old already.
- Wild fish is always preferable to farm-raised. It tends to be leaner and dries out a little quicker, but it's better for you!
- In general, most white fish substitutions will work in a pinch. If a recipe calls for haddock and the store only has cod, for example, that's completely doable.
Ways to Cook White Fish
Cooking white fish depends on the recipe you're trying to make and the thickness of the fish.
Fortunately Mahi-Mahi is a versatile piece of protein that can be grilled, oven-baked, sautéed, or even deep-fried if you wanted.
Generally speaking, pieces of white fish that are an inch or thicker need longer to cook, so higher-temp methods like grilling will require you to keep an eye on it.
Health Benefits of White Fish
White fish is [*]:
- High in protein (20g per 3oz serving)
- Linked to lowered risk of heart disease and cancer
- Loaded with B vitamins, which are important for energy and metabolic health [*]
- Packed with essential minerals like phosphorus, magnesium, potassium, and selenium
Other Low-Carb Recipes You’ll Love
Mahi-Mahi with White Wine Butter Sauce Recipe
- Yield: 6
- Serving size: 3oz filet
- Prep time: 5 minutes
- Cook time: 30 minutes
- 3 pieces bacon
- 6 (3oz) Mahi-Mahi fillets
- Pinch of salt and pepper
- ¼ cup FBOMB Olive Oil
- ¼ cup white wine
- ¼ cup heavy cream
- 1 stick butter, sliced into ½-inch pieces
- juice from 1 lemon
- 1 tablespoon fresh dill, chopped
- 2 tablespoons fresh parsley, chopped
- Cook bacon in a skillet at medium-low heat for 3-5 minutes on each side until crispy. Remove from pan and reserve fat.
- Season mahi-mahi with a generous amount of salt and pepper. Heat the FBOMB Olive Oil in a skillet at medium-high heat. Once oil is hot, sear the fish face down for about 3 minutes until cooked halfway up the side. Flip and do the same on the other side until the fish is cooked all the way through. Remove from pan and transfer to plate. Keep pan on heat.
- Add white wine and let reduce until only a syrup remains.
- Add heavy cream and reserved bacon fat. Turn heat off.
- Whisk butter in until completely melted and fully incorporated into sauce.
- Add lemon juice, dill, parsley, cooked bacon, and a pinch of salt and pepper. Pour sauce over mahi-mahi and serve.
Nutrition Facts Per Serving:
- Fat: 30g
- Protein: 20g
- Total Carbohydrates: 1.6g
- Fiber: 0.6g
- Net Carbohydrates: 1g
- Fat: 75%
- Protein: 22%
- Carbohydrates: 3%