Mahi mahi, also known as Coryphaena hippurus, in Poland is sometimes referred to as coryphaena or golden mackerel, although the latter name is only of commercial nature and does not indicate actual relationship. It is a pelagic fish that lives close to the ocean surface, found in tropical and subtropical waters around the worldwhich makes it a rapidly migratory species and often ends up in the nets of various fleets. In the natural environment, it is distinguished by its intense color, with a blue-green back and a lighter, golden underside, although when caught, the colors they quickly lose their clarity.
It appears on the Polish market mainly in the form of: frozen portionswhich is the result of the long journey from the fishing grounds to Europe and the short shelf life of this fish in a fresh state. Most of the available batches come from the Indian Ocean region, primarily from the waters off Sri Lanka and India. Prices vary significantly depending on the manufacturer and package size, but when converted, frozen portions often cost around PLN 70 per kilogram. The easiest way to find it is in health food stores or to order it online. The taste of mahi mahi is mild and slightly sweet, and its firm meat means that in the kitchen it is sometimes compared to swordfish as its a leaner and more affordable alternative.
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In terms of nutritional value, mahi mahi belongs to lean marine fish, which means a lot of protein with little fat and moderate calorie content. Portion 100 g of raw meat provides approximately 85 kcalwhile after dry heat treatment this value increases to approximately 109 kcal, mainly due to water loss. The protein content ranges from approximately 18.5 g in 100 g of raw fish to nearly 23.7 g after processing, making it a solid ingredient in high-protein diets. There is little fat, about 0.7 to 0.9 g per 100 g, so most of the energy in a mahi mahi dish usually comes from additives such as olive oil, clarified butter or sauce.
The importance of the meat of this fish for the heart and brain is mainly due to the presence of omega 3 acids and several key minerals. 100 g of processed meat contains about 0.113 g of DHA and about 0.026 g of EPA, i.e. smaller amounts than in oily fish, but sufficient to actually support the circulatory system and cognitive functions when consumed regularly. This fish also provides potassium, about 533 mg per 100 g, which helps regulate blood pressure and heart function, and selenium, because a portion of 85 g covers a significant part of the daily requirement for this element, which protects cells against oxidative stress.
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Mahi mahi works well in the kitchen because its meat is compact and resistant to short processing at high temperatures, which distinguishes it from many delicate white fish that fall apart easily in the pan. The most common methods used are grilling, frying in very hot fat and baking, i.e. methods that quickly set the protein on the surface and keep the center juicy. In practice, a fillet about 2-3 cm thick usually needs 3-4 minutes on each side on the grill or pan, previously sprinkled with olive oil and seasoned with salt and citrus.
Thanks to its neutral taste and firm structure, this species can be used in dishes usually prepared with tuna or swordfish, but in a lighter, less fatty version. In Tex Mex cuisine, it is often used in tacos, where it holds its shape well when cut into larger pieces it is not lost under the intense mango, lime and coriander salsa. For the Mediterranean version, baking with vegetables, tomatoes and capers works well. In Asian cuisines, it is worth marinating it in soy sauce with ginger and garlic, and then briefly fry or bakebecause thanks to its compact structure it does not become cottony even with intense spices.
Source: Terazgotuje.pl
