Rockefeller-Style Mahi Mahi
Rockefeller-Style Mahi Mahi layers flaky fish with a creamy spinach and bacon topping, then finishes with melted Monterey Jack and Parmesan for a golden, cheesy crust. The balance of smoky bacon, garlicky greens, and rich dairy makes each bite comforting yet bright, ideal for a dinner party or a special weeknight meal.
- Prep25 mins
- Cook25 mins
- Serves4
- DifficultyMedium
easyChef Pro health score
Calculated from USDA-referenced nutrient data for the ingredients in Rockefeller-Style Mahi Mahi, not estimated by an AI model. The same recipe returns the same score every time.
- Glycemic ImpactFair
- 57 / 100
- Carb quality, not quantity. Higher is better.
- Nutritional DensityPoor
- 8 / 100
- Nutrients per calorie. Higher is better.
- Energy DensityFair
- 61 / 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.
- 19
- Heart Health
- 74
- Metabolic
- 29
- Digestive
- 22
- Inflammatory
- 51
- Performance
- 39
- General Wellness
- 1
In a large, deep skillet over medium-high heat, cook the bacon, turning occasionally, until evenly browned, about 10 minutes. Drain on a paper towel-lined plate, then chop once cool enough to handle.
- 2
Season the mahi mahi with garlic salt and pepper.
- 3
Heat a nonstick skillet over medium heat. Cook the mahi mahi in the hot skillet until it flakes easily with a fork, 10 to 15 minutes.
- 4
While the mahi mahi cooks, melt the butter in a separate skillet. Stir in the spinach, green onions, and garlic; cook and stir until heated through, 2 to 3 minutes. Stir in the chopped bacon, evaporated milk, and hot pepper sauce; bring to a gentle simmer. Add the Monterey Jack cheese a little at a time, stirring until fully melted. Stir in more evaporated milk if needed to make a sauce.
- 5
Preheat the oven's broiler and position the oven rack about 6 inches from the heat source.
- 6
Move the fillets to a baking dish. Spoon the spinach sauce evenly over the fillets and sprinkle with Parmesan cheese.
- 7
Broil in the preheated oven until the cheese is melted and lightly browned, 3 to 5 minutes.
- Calories 889.79 kcal High 44%
- Protein 88.64 g Good Source 177%
- Carbohydrate 20.19 g 7%
- Total Fat 51.38 g High 66%
- Saturated Fat 25.83 g High 129%
- Trans Fat 0.0 g Low Source 0%
- Cholesterol 220.58 mg High 74%
- Sodium 1656.4 mg High 72%
- Dietary Fiber 3.51 g Moderate 13%
- Total Sugars 1.56 g --
- Added Sugars 0.0 g Low Source 0%
- Calcium 873.33 mg Good Source 67%
- Iron 4.85 mg Good Source 27%
- Potassium 720.25 mg Moderate 15%
- Vitamin A 0.11 mcg Low Source 0%
- Vitamin C 0.73 mg Low Source 1%
- Vitamin D 0.84 mcg Low Source 4%
Values are per serving. Percent Daily Values are based on a 2,000-calorie diet.
- Fish 🐟
- Milk 🥛
- Garlic 🧄
- Onions 🧅
About This Recipe
Rockefeller Style Mahi Mahi is made with 12 ingredients and serves 4. It takes about 50 mins and is rated medium. Key ingredients include Bacon, Black Pepper, Butter, and Chopped Spinach. Each serving provides about 889.79 kcal, and is a good source of protein.
Recipe Questions
- What is Rockefeller-Style Mahi Mahi made of?
- The main ingredients are Bacon, Black Pepper, Butter, Chopped Spinach, Evaporated Milk. The full list of 12 is above.
- How long does it take to make Rockefeller-Style Mahi Mahi?
- About 50 mins in total: 25 mins to prepare and 25 mins to cook.
- How many calories are in one serving?
- One serving provides about 889.79 kcal. The full nutrition breakdown is above.
- Is Rockefeller-Style Mahi Mahi easy to make?
- This recipe is rated medium, with 12 ingredients and 7 steps.
- Is Rockefeller-Style Mahi Mahi healthy?
- Rockefeller-Style Mahi Mahi has an easyChef Pro health score of 43/100. Per serving, it provides 889.79 calories and 88.64 g of protein, or 177% of the Daily Value. It is a good source of calcium and iron. Worth noting per serving: sodium at 1656.4 mg (72% of the Daily Value) and saturated fat at 25.83 g (129% of the Daily Value). It contains Fish, Milk, Garlic and Onions, 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.
Your health goal also matters. easyChef Pro evaluates recipes and products across six health areas and adjusts their importance for your selected goal. This means the same food may be a better fit for one health goal than another.
For recipes, changing an ingredient, quantity or serving size changes the nutrition and may change the score. Remix the recipe in easyChef Pro to calculate fresh nutrition and scores for the version you actually make. Product scores are based on the nutrition and serving information associated with that specific product.
Score a recipe free, no app required