204808 Health Library | Health and Wellness | Wellmont Health System
  • Mahi-mahi With Avocado-orange Salsa

    Nutrition Facts

    Serving Size ½ of recipe
    Calories 316
    Total Fat 14 g
    Saturated Fat 2.5 g
    Sodium 160 mg
    Total Carbohydrate 16.5 g
    Dietary Fiber 5 g
    Protein 34 g

    Servings and Times

    Servings 2

    Ingredients and Preparation

    Ingredients Measures
    Orange, peeled and cut into small pieces 1
    Avocado, peeled and diced ½
    Red onion, diced ¼ cup
    Cilantro, chopped 3 tablespoons
    Fresh lime juice 1 + 1 tablespoon
    Onion powder 1 teaspoon
    Dried thyme ½ teaspoon
    Allspice ¼ teaspoon
    Paprika 1/8 teaspoon
    Cayenne pepper (optional) 1/8 teaspoon
    Mahi-Mahi, cut into 2 filets 12 ounces
    Olive oil 2 teaspoons
    1. Combine orange, avocado, red onion, cilantro, and 1 tablespoon of the lime juice in a medium bowl.
    2. In a small bowl, mix together the onion powder, thyme, allspice, paprika, and cayenne pepper.
    3. Drizzle the remaining tablespoon of lime juice over the fish filets. Then rub the spice seasoning over the filets. (Note: If one side of the fish has skin on it, rub in half of the seasoning on the skinless side to start. The skin will come off easily during grilling and the second side can be seasoned then.)
    4. Prepare grill or indoor grill pan. Brush 2 teaspoons olive oil over grill rack. Grill for 4-6 minutes on each side, until fish is opaque throughout. Top fish with avocado-orange salsa and serve.

    Exchanges5 very lean meats; 2 fats; 1 fruit

    Side Suggestions: Grilled AsparagusWash and trim ½ bunch of asparagus. Place on a plate and drizzle with 2 teaspoons olive oil. Roll around to coat. Grill for 3-5 minutes, rolling around occasionally, until tender-crisp. Season with salt and pepper to taste..

    Side Suggestions: Brown Rice

  • Join WellZones today.

    Make a Change For LifeLearn more

    Wellmont LiveWell is creating a new tradition of wellness in the mountains by providing individuals with tools and encouragement to live healthier lifestyles.

  • HeartSHAPE Spotlight

    At risk for a heart attack? Learn more

    Fight heart disease early and prevent heart attacks with HeartSHAPE® - a painless, non-invasive test that takes pictures of your heart to scan for early-stage coronary disease.

  • Calories and Energy Needs

    Calorie NeedsLearn more

    How many calories do you need to eat each day to maintain your weight and fuel your physical activity? Enter a few of your stats into this calculator to find out.

  • Ideal Body Weight

    Ideal Body WeightLearn more

    Using body mass index as a reference, this calculator determines your ideal body weight range. All you need to do is enter your height.

  • Body Mass Index

    Body Mass IndexLearn more

    This tool considers your height and weight to assess your weight status.

  • Can we help answer your questions?

    Wellmont Nurse Connection is your resource for valuable health information any time, 24 hours a day, seven days a week. Speak to a Nurse any time, day or night, at (423) 723-6877 or toll-free at 1-877-230-NURSE.