Dolphinfish, also known as mahi-mahi, is a type of fish that is widely consumed due to its delicious flavor and numerous health benefits. One fillet of raw dolphinfish weighing 204.0g contains approximately 173 calories.
Apart from being a great source of protein, dolphinfish is also rich in essential vitamins and minerals that are crucial for overall health and well-being. Some of the nutrients found in dolphinfish include vitamin B12, niacin, phosphorus, and selenium.
In this article, we'll explore the nutrition profile, cooking methods, sustainability, culinary uses, and potential risks of consuming dolphinfish.
Protein Content
Dolphinfish is a great source of lean protein, with one fillet containing approximately 39 grams of protein. Protein is essential for building and repairing tissues in the body, and also plays a crucial role in supporting the immune system. Consuming adequate amounts of protein can also help you feel full for longer periods of time, which can be beneficial for weight management.
Fat Content
Dolphinfish is a low-fat fish that is also low in saturated fat. One fillet of raw dolphinfish weighing 204.0g contains approximately 4 grams of fat, with only 1 gram being saturated fat. The omega-3 fatty acids found in dolphinfish are also beneficial for heart health and can help lower the risk of developing cardiovascular diseases.
Carbohydrate Content
Dolphinfish is a low-carbohydrate food, with one fillet containing less than 1 gram of carbs. This makes it a great choice for individuals following low-carb diets.
Vitamin and Mineral Content
Dolphinfish is rich in several essential vitamins and minerals that are crucial for overall health and well-being. One fillet of raw dolphinfish weighing 204.0g contains approximately:
- Vitamin B12 - 118% of the Daily Value (DV)
- Niacin - 38% of the DV
- Phosphorus - 30% of the DV
- Selenium - 24% of the DV
- Potassium - 17% of the DV
- Iron - 5% of the DV
Health Benefits
Consuming dolphinfish can provide several health benefits, including:
- Reducing the risk of cardiovascular diseases
- Improving brain function and cognitive health
- Promoting healthy skin, hair, and nails
- Reducing inflammation in the body
- Supporting bone health
Cooking Methods
Dolphinfish can be cooked in several ways, including grilling, baking, broiling, and frying. It has a firm texture and mild flavor that pairs well with a variety of seasonings and marinades. To ensure that dolphinfish is cooked thoroughly, it's recommended to cook it until the internal temperature reaches 145°F (63°C).
Sustainability
Dolphinfish is considered a sustainable option for seafood consumption, as it is not overfished and is typically harvested using methods that minimize environmental impact. However, it's important to ensure that the dolphinfish you consume is sourced from reputable and sustainable fisheries to ensure that it is not contributing to overfishing or unsustainable fishing practices.
Culinary Uses
Dolphinfish can be used in a variety of culinary applications, including:
- Fish tacos
- Baked fish with herbs and lemon
- Grilled fish with mango salsa
- Fish burgers
- Ceviche
Nutritional Comparison with Other Fish
Compared to other types of fish, dolphinfish is relatively low in calories and fat, while still providing a good source of protein and nutrients. Here is a comparison of the nutritional values of dolphinfish with some other popular fish:
| Fish | Calories | Protein (g) | Fat (g) | Omega-3 Fatty Acids (mg) |
|---|
| Dolphinfish | 173 | 39 | 4 | 750 |
| Salmon | 206 | 22 | 13 | 1370 |
| Tuna | 184 | 40 | 2 | 1160 |
| Trout | 168 | 22 | 7 | 730 |
Potential Risks and Side Effects
Consuming dolphinfish is generally considered safe for most people. However, there are some potential risks and side effects to be aware of, including:
- Mercury contamination - Dolphinfish may contain low levels of mercury, which can be harmful if consumed in large quantities. It's recommended to limit your intake of high-mercury fish and to consume dolphinfish in moderation.
- Food poisoning - Like any other type of fish, dolphinfish can be contaminated with harmful bacteria or viruses that can cause food poisoning. To minimize the risk of food poisoning, it's important to handle and cook dolphinfish properly.
Eating seafood twice a week can provide numerous health benefits and help prevent chronic diseases such as heart disease, stroke, and obesity.
5 FAQ about Dolphinfish
1. What is dolphinfish?
Dolphinfish, also known as mahi-mahi, is a saltwater fish found in tropical and subtropical waters around the world. It is commonly caught for sport and commercial purposes.
2. Is dolphinfish healthy to eat?
Yes, dolphinfish is a healthy source of protein, omega-3 fatty acids, and other essential nutrients. It is low in saturated fat and calories, making it a great option for weight loss diets.
3. How do you cook dolphinfish?
Dolphinfish can be grilled, baked, sautéed, or broiled. It is a versatile fish that pairs well with a variety of seasonings and sauces.
4. What does dolphinfish taste like?
Dolphinfish has a sweet, mild flavor and a firm, flaky texture. It is often compared to swordfish or tuna in taste and texture.
5. Is dolphinfish sustainable?
Dolphinfish is considered a sustainable seafood option by many organizations, including the Monterey Bay Aquarium’s Seafood Watch. However, like all seafood, it is important to choose fish that has been responsibly caught and sourced.