Baked Mahi Mahi
Baked Mahi Mahi features succulent fillets brushed with a savory soy-garlic mayo that keeps the fish moist while forming a light, crunchy saltine topping. The balance of umami, gentle garlic warmth, and buttery crackers makes it weeknight-friendly yet special enough for guests. Serve hot with steamed rice or a crisp salad for a satisfying dinner.
- Prep10 mins
- Cook20 mins
- Serves6
- DifficultyEasy
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Baked Mahi Mahi, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 51 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 0 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityFair
- 57 / 100
- Calories by weight. Higher means more food for fewer calories.
- NOVA Processed Culinary Ingredients
- 2 / 4
- Processing level, 1 (whole) to 4 (ultra-processed). Lower is better.
How it scores for each health goal
The same recipe scores differently against different goals, because the goal changes the calculation rather than filtering a list. Set your goal in easyChef Pro and every recipe is scored against it.
- 15
- Heart Health
- 52
- Metabolic
- 10
- Digestive
- 51
- Inflammatory
- 61
- Performance
- 32
- General Wellness
- 1
Preheat the oven to 350 degrees F (175 degrees C).
- 2
In a bowl, mix the mayonnaise, soy sauce, and garlic together.
- 3
Put the mahi mahi in a baking dish. Spoon the mayonnaise mixture over the fish, then turn it to coat. Sprinkle the saltines on top.
- 4
Bake in the preheated oven until the fish flakes easily with a fork, about 20 minutes.
- Calories 264.87 kcal Moderate 13%
- Protein 21.89 g Good Source 44%
- Carbohydrate 9.55 g 3%
- Total Fat 14.21 g Moderate 18%
- Saturated Fat 1.82 g Moderate 9%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 88.39 mg High 29%
- Sodium 552.26 mg High 24%
- Dietary Fiber 0.03 g Low Source 0%
- Total Sugars 0.23 g --
- Added Sugars 0.19 g Low Source 0%
- Calcium 42.5 mg Low Source 3%
- Iron 1.43 mg Low Source 8%
- Potassium 13.3 mg Low Source 0%
- Vitamin A 1.11 mcg Low Source 0%
- Vitamin C 3.32 mg Low Source 4%
- Vitamin D 0.03 mcg Low Source 0%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Fish 🐟
- Milk 🥛
- Soy 🌱
- Wheat 🌾
- Gluten
- Garlic 🧄
About This Recipe
Baked Mahi Mahi is made with 5 ingredients and serves 6. It takes about 30 mins and is rated easy. Key ingredients include Garlic, Mahi Mahi, Mayonnaise, and Saltine Cracker. Each serving provides about 264.87 kcal, and is a good source of protein.
Recipe Questions
- What is Baked Mahi Mahi made of?
- The main ingredients are Garlic, Mahi Mahi, Mayonnaise, Saltine Cracker, Soy Sauce. The full list of 5 is above.
- How long does it take to make Baked Mahi Mahi?
- About 30 mins in total: 10 mins to prepare and 20 mins to cook.
- How many calories are in one serving?
- One serving provides about 264.87 kcal. The full nutrition breakdown is above.
- Is Baked Mahi Mahi easy to make?
- This recipe is rated easy, with 5 ingredients and 4 steps.
- Is Baked Mahi Mahi healthy?
- Baked Mahi Mahi has an easyChef Pro health score of 39/100. Per serving, it provides 264.87 calories and 21.89 g of protein, or 44% of the Daily Value. Worth noting per serving: sodium at 552.26 mg (24% of the Daily Value) and saturated fat at 1.82 g (9% of the Daily Value). It contains Fish, Milk, Soy, Wheat, Gluten and Garlic, so it may not be suitable for people with those allergies or dietary restrictions. Whether it fits your goals depends on your complete meal plan and nutritional needs. Remix it in easyChef Pro to adjust the ingredients and generate fresh nutrition and scores.
How easyChef Pro scores recipes and products
easyChef Pro analyzes up to 41 nutrients using data sourced from USDA and other verified food databases. Its scoring method uses the nutrients relevant to nutrition quality, calorie density, processing level, and your selected health goal. Recipes and food products get a health score from 0 to 100, calculated using consistent rules instead of being estimated by AI. The same nutrition data, serving size and health goal will produce the same result.
The calculation evaluates nutrients, calorie density, processing level, and how well the food supports your selected health goal. Protein, fiber, vitamins, minerals and other beneficial nutrients can strengthen the score. High amounts of sodium, saturated fat, added sugar and other nutrients may lower it.
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