Coconut-Crusted Baked Mahi-Mahi
Coconut-Crusted Baked Mahi-Mahi is a tropical-inspired seafood dish featuring firm, white-fleshed mahi-mahi fillets coated in shredded coconut and baked until golden. The crust typically combines sweetened or unsweetened coconut with panko or breadcrumbs, often seasoned with lime, garlic, and herbs, and it's popular in coastal cuisines from Hawaii to the Caribbean.
🍽️ Nutrition at a glance
This dish is high in protein from the fish and moderate in healthy fats from the coconut, with relatively low carbohydrates unless a sugary glaze is added. A typical serving provides around 300-400 calories, along with key nutrients like omega-3 fatty acids, vitamin B12, and selenium.
Nutrition breakdown
| Calories | 320 kcal |
| Protein | 35 g |
| Carbs | 12 g |
| Fat | 15 g |
| Fiber | 2 g |
| Sugar | 3 g |
| Sodium | 350 mg |
| Potassium | 450 mg |
| Phosphorus | 280 mg |
| Selenium | 55 mcg |
| Vitamin B12 | 2.5 mcg |
| Niacin (B3) | 8 mg |
| Vitamin B6 | 0.6 mg |
| Magnesium | 40 mg |
| Iron | 1.5 mg |
Per 1 fillet (170 g) · estimated, varies by recipe
💡 What's interesting
Culturally, it reflects the fusion of tropical ingredients with sustainable seafood practices, highlighting mahi-mahi's role in Pacific and island fishing traditions. Nutritionally, the coconut crust adds fiber and medium-chain triglycerides, which are unique fats that can be quickly metabolized for energy.
