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Marinated Mahi-Mahi

Marinated Mahi-Mahi

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Marinated mahi-mahi is a prepared dish featuring this lean saltwater fish soaked in flavor-enhancing mixtures. The firm, mildly sweet flesh readily absorbs marinades typically containing citrus juices, herbs, or soy sauce, which tenderize the meat while adding minimal fat. This preparation method creates a high-protein entrée rich in B vitamins and selenium, though sodium content varies with marinade ingredients. Commonly grilled or broiled, marinated mahi-mahi offers versatile culinary applications from tacos to rice bowls while maintaining its nutritional density.

Macro Impact

A 6 oz serving contains 245 calories, 31g protein, 3g carbs, and 12g fat.

Calorie Burn

How long would it take to burn off 245 calories?
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57 min
YogaModerate effort, gentle pace
41 min
SwimmingModerate effort, freestyle
31 min
Biking12-14 mph, moderate effort
25 min
StairsStair climbing, moderate pace
28 min
Running5 mph (12 min/mile)
21 min

Nutrition Facts

Serving size6 oz (170 g)
Amount per serving
Calories245
% Daily Value*
Total Fat12g
15%
Saturated Fat2g
9%
Trans Fat0g
Polyunsaturated Fat2g
Monounsaturated Fat8g
Cholesterol124mg
41%
Sodium221mg
10%
Total Carbohydrate3g
1%
Dietary Fiber0g
0%
Total Sugars2g
Includes Added Sugars0g
0%
Protein31g
Vitamin D0.8mcg
4%
Calcium34mg
3%
Iron0.8mg
5%
Potassium510mg
11%

* The % Daily Value (DV) tells you how much a nutrient in a serving contributes to a daily diet.

Nutrient Breakdown

Nutrient breakdown based on appropriate daily intake recommendations for a 175lb adult.

Carbs
Total Carbs
3 / 275 g
1%
Fiber
0 / 28 g
0%
Sugars
2 g
Added Sugars
0 / 50 g
0%
Soluble Fiber
0 g
Insoluble Fiber
0 g
Sugar Alcohols
0 g
Xylitol
0 g
Sorbitol
0 g
Other Carbohydrates
0 g
Fat
Total Fat
12 / 78 g
15%
Monounsaturated
8 / 31 g
25%
Polyunsaturated
2 / 23 g
9%
Saturated
2 / 23 g
7%
Trans
0 g
Cholesterol
124 / 300 g
41%
Omega 3
0 / 5 g
9%
Omega 6
2 / 19 g
9%
Omega 9
8 g
Protein
Protein
31 / 80 g
38%
Amino Acids
Histidine
1 / 3 g
35%
Isoleucine
2 / 2 g
116%
Leucine
3 / 3 g
89%
Lysine
3 / 2 g
116%
Methionine
1 / 1 g
77%
Phenylalanine
1 / 2 g
69%
Threonine
2 / 1 g
128%
Tryptophan
0 / 0 g
145%
Valine
2 / 2 g
111%
Arginine
2 g
Cysteine
0 g
Cystine
0 g
Tyrosine
1 g
Alanine
2 g
Aspartic Acid
3 g
Glutamic Acid
3 g
Glycine
2 g
Proline
1 g
Serine
2 g
Vitamins
Thiamine, B1
0 / 1 mg
15%
Riboflavin, B2
0 / 1 mg
14%
Niacin, B3
7 / 15 mg
45%
Pantothenic Acid, B5
1 / 5 mg
10%
Pyridoxine, B6
1 / 1 mg
52%
Biotin, B7
3 / 30 mcg
11%
Cobalamin, B12
2 / 2 mcg
85%
Folate
7 / 400 mcg
2%
Vitamin A
34 / 800 mcg
4%
Vitamin C
2 / 83 mg
2%
Vitamin D
1 / 15 mcg
6%
Vitamin E
2 / 15 mg
11%
Vitamin K
1 / 105 mcg
0%
Minerals
Calcium
34 / 1k mg
3%
Copper
0 / 1 mg
19%
Iron
1 / 13 mg
7%
Magnesium
51 / 370 mg
14%
Manganese
0 / 2 mg
1%
Phosphorous
340 / 700 mg
49%
Potassium
510 / 3k mg
17%
Selenium
77 / 55 mcg
139%
Sodium
221 / 2.3k mg
10%
Zinc
1 / 10 mg
9%
Chromium
0 / 30 mcg
0%
Molybdenum
0 / 45 mcg
0%
Iodine
34 / 150 mcg
23%
Chlorine
187 / 2.3k mg
8%
Other
Ethyl Alcohol
0 g
Water
128 g
Caffeine
0 mg
Choline
102 mg
Taurine
68 mg

References

Data on this page was sourced from a number of official governmental and non-governmental sources, including:

  1. 1.Fish, mahimahi, cooked, dry heat. USDA Standard Reference, Legacy. Food ID 171992.
  2. 2.Fish, dolphinfish (mahimahi), baked or broiled. Canadian Nutrient File. Food ID 3141.

Disclaimer & Important Notices

1. Informational Purposes Only: All nutritional information provided by OpenNutrition is for general informational purposes only. Our data is explicitly not intended to replace professional medical, nutritional, or dietary advice.

2. Accuracy & Reliability: We strive to ensure accuracy and quality using authoritative sources and AI-based validation; however, we make no guarantees regarding completeness, accuracy, or timeliness. Always confirm nutritional data independently when accuracy is critical.

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