Fish
Fillet
Mahi-mahi fillet is a firm, mildly sweet side of dolphinfish—pale pink to white flesh that cooks opaque and flaky without the oiliness of mackerel. Large fillets take grill marks and tropical salsas well; the skin is tough and often removed for steaks and clean portions. Pin bones are fewer than in many white fish once the lateral line is checked. Grill, pan-sear, bake, or blacken; avoid overcooking lean areas until dry. Flesh should smell clean and ocean-fresh, never soft or grey-brown at the edges.
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Nutrition
Typical values per 100 g edible portion. Nutrient names open the reference page.
Nutrition Facts
Per 100 g edible portion
Amount per 100 g
- Total Fat 4.27 g
- Saturated Fat 1.01 g
- Trans Fat 0 g
- Monounsaturated Fat 2.01 g
- Polyunsaturated Fat 2.09 g
- Cholesterol 57.9 mg
- Sodium 80.8 mg
- Salt 0.21 g
- Total Carbohydrate 0 g
- Dietary Fibre 0 g
- Total Sugars 0 g
- Complex / starch 0 g
- Protein 20.4 g
- Water 75.9 g
- Energy 127 kcal
- Water 75.9 g
- Protein 20.4 g
- Fat 4.27 g
- Saturated Fat 1.01 g
- Monounsaturated Fat 2.01 g
- Polyunsaturated Fat 2.09 g
- Omega-3 0.84 g
- Vitamins 43.5 mg
- Vitamin A 15 µg
- Vitamin B1 — Thiamine 0.12 mg
- Vitamin B2 — Riboflavin 0.17 mg
- Vitamin B3 — Niacin 4.55 mg
- Vitamin B5 — Pantothenic Acid 0.79 mg
- Vitamin B6 0.45 mg
- Vitamin B7 — Biotin 3.3 µg
- Vitamin B9 — Folate 13.2 µg
- Vitamin B12 — Cobalamin 1.2 µg
- Vitamin C 2 mg
- Vitamin D 1.6 µg
- Vitamin E 0.65 mg
- Vitamin K 0.5 µg
- Minerals 412 mg
- Major Minerals 411 mg
- Trace Minerals 1.5 mg
- Iron 1.5 mg
- Salt 0.21 g
- Cholesterol 57.9 mg
Vitamins
vitamin-c: 2 · vitamin-b12-cobalamin: 1.2 · vitamin-a: 15 · vitamin-b1-thiamine: 0.12 · vitamin-b2-riboflavin: 0.17 · vitamin-b3-niacin: 4.55 · vitamin-b5-pantothenic-acid: 0.79 · vitamin-b6: 0.45 · vitamin-b7-biotin: 3.3 · vitamin-b9-folate: 13.2 · vitamin-d: 1.6 · vitamin-e: 0.65 · vitamin-k: 0.5 ·
Minerals
Fillet is primarily muscle—leaner than belly or skin-on cuts of the same species.
History
Hawaiian and Caribbean markets filleted mahi for local grills.
Export fillets made mahi a global restaurant white-fish option.