Healthy Grilling

Grilled Rosemary Mahi-Mahi

5
Average: 5 (7 votes)
(7 votes)
Grilled Rosemary Mahi-Mahi

Grilled rosemary Mahi-Mahi - Whole fish with aromatic filling. Photo: Marieke Dammann

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Health Score:
7,3 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
ready in 1 hr
Ready in
Calories:
520
calories
Calories

Healthy, because

Even smarter

Nutritional values

The gilthead scores with abundant satiating protein and a lot of iodine. As an elementary component of thyroid hormones, this trace element is involved in energy metabolism. The refreshing purslane even supplies significant amounts of omega-3 fatty acids and provides us with iron.

If you like, sprinkle the salad with a handful of roughly chopped nuts (for example walnuts, almonds or cashew nuts). This brings not only crunch, but also protein, vitamin E and unsaturated fatty acids into play.

1 serving contains
(Percentage of daily recommendation)
Calorie520 kcal(25 %)
Protein50 g(51 %)
Fat30 g(26 %)
Carbohydrates12 g(8 %)
Sugar added1 g(4 %)
Roughage2.3 g(8 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E2.1 mg(18 %)
Vitamin K24.4 μg(41 %)
Vitamin B₁0.1 mg(10 %)
Vitamin B₂0.1 mg(9 %)
Niacin0.9 mg(8 %)
Vitamin B₆0.1 mg(7 %)
Folate19 μg(6 %)
Pantothenic acid0.2 mg(3 %)
Biotin4.1 μg(9 %)
Vitamin B₁₂0 μg(0 %)
Vitamin C29 mg(31 %)
Potassium254 mg(6 %)
Calcium47 mg(5 %)
Magnesium17 mg(6 %)
Iron0.9 mg(6 %)
Iodine62 μg(31 %)
Zinc0.3 mg(4 %)
Saturated fatty acids1.9 g
Uric acid21 mg
Cholesterol153 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
18 ounces Mahi Mahi fillet (scaled, ready to cook)
salt
peppers
1 clove garlic
2 cloves shallots
4 sprigs rosemary
5 tablespoons olive oil
1 small lemon
1 bunch Spinach
2 teaspoons parsley
2 teaspoons Dill
½ bunch parsley
1 Apple
½ bunch Radish
1 ½ ounces Sprout (e.g. radish or radish sprouts)
3 tablespoons balsamic vinegar
1 teaspoon Mustard
1 teaspoon honey
edible Violet
How healthy are the main ingredients?
Radisholive oilparsleyrosemaryparsleyDill
Preparation

Kitchen utensils

1 Grill, 2 Fish grill baskets

Preparation steps

1.

Rinse fish inside and outside and pat dry. Season with salt and pepper on all sides.

2.

For the filling, peel garlic and shallots and dice them finely. Wash the rosemary and shake dry. Put garlic, shallots and rosemary into the belly cavities of the fish and close each opening with 2 toothpicks. Brush the Mahi with 1 tbsp. oil each and place them in grill baskets.

3.

Cut the lemon into thin slices and spread on the Mahi. Close the grill basket, place on a hot grill rack and grill for 15-20 minutes, turning once.

4.

Meanwhile, wash the spinach, chervil, dill and parsley and shake dry. Pluck leaves of chervil, dill and parsley, mix with spinach and arrange on 4 plates.

5.

Clean, wash and core the apple and cut it into sticks. Clean, wash and slice radishes. Rinse sprouts and drain well. Spread apple, radishes and sprouts on the salad.

6.

Mix balsamic vinegar with mustard, honey and remaining oil. Season to taste with salt and pepper, pour over the salad and garnish with violet flowers. Arrange the sea bream with the salad.