Healthy Blackened Mahi Mahi Meal Prep Bowl Recipe
This is a delicious Blackened Mahi Mahi Meal Prep bowl that you are going to love. This is one of my favorite fish recipes because of all the flavors including the mango. The lime juice in the mango salsa and the coleslaw go really well with this Mahi Mahi fish. All you have to do is warm up this meal prep meal and mix everything together.
This is a great low-calorie fish recipe that you can have for lunch or dinner. This recipe makes 4 Blackened Mahi Mahi fish bowls. This recipe has around 298 calories per bowl, 10.5 grams of fat, 15 grams of carbohydrates, and 33 grams of protein. The total calories in this recipe are around 1,191. I divided 1,191 by four to get 298 calories per serving.
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What do you need to make Blackened Mahi Mahi meal prep bowls?
This recipe is simple to make and does not take much time to cook. Once you make the marinade for the fish, you can prepare the coleslaw and mango salsa well the fish is marinating. All you have to do at this point is cook the fish in a stovetop pan of coated cast iron skillet.
For this recipe, I used the store-bought coleslaw mix instead of chopping up the cabbage and carrots myself. You can use either. I also used a bag of frozen chopped mangoes. Fresh ripped mangoes can be hard to find at the grocery store. Frozen mangoes for perfect for this recipe.
How to make Healthy Blackened Mahi Mahi Meal Prep Bowls
This recipe can be broken down into 3 different steps. The first step is to marinade the fish and cook it. The second step is to make the coleslaw, and the third step is to make the fresh mango salsa. Each of these steps are very easy make. You can also add more coleslaw mix to add more volume to your recipe.
The full instruction are located at the bottom of this post. If you are more of a visual person, make she to watch my YouTube video.
What makes this Blackened Mahi Mahi recipe Special?
Mahi Mahi is a great-tasting fish that is high in protein and low in calories. 4 oz of fish is 100 calories. 21 grams of protein and only 1 gram of fat. This fish is full of essential vitamins and nutrients. Mahi Mahi fish is also high in vitamin B which promotes healthy brain function. It also has potassium which promotes a healthy heart.
One of my favorite high quality meat delivery companies is www.wildforkfoods.com. They sell great quality grass feed or wild caught meats at a great price.
Mahi-Mahi is a mild tasting fish. Great for anyone who is not a fan of fishy fish. You cant go wrong eating this fish.
Ingredients Substitution
Peaches: You can replace the Mango in the recipe with any other sweet fruits like peaches, or nectarines. You can also use frozen fruit.
Fish: You can use any other fish including Salmon, Sword fish, and or Yellowtail fish.
Wild-caught: If you have the choice between wild caught and farmed raised, I would recommend you choose wild caught. It cost a little more but well worth it.
Other Pescatarian Meal Prep Recipes!
Healthy Shrimp Protein Pasta Meal Prep Bowl Recipe
Healthy Spicy Chipotle Shrimp Bowl Meal Prep Recipe
Pescatarian Meal Prep Fish Recipe
Other recommended kitchen essentials
Mixing bowls with airtight lids
Jim Lopez, the founder and editor of The Meal Prep Ninja, shares his journey from a passionate bodybuilder and fitness enthusiast to a certified nutrition coach. Certified by Precision Nutrition, Jim aims to empower others with knowledge on meal prep and nutrition, offering resources for busy individuals to enjoy low-calorie, tasty foods. His blog is a community for sharing healthy eating habits and meal prep recipes
| Prep Time | 20 minutes |
| Cook Time | 15 minutes |
| Passive Time | 15 minutes |
| Servings |
Servings
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- 1/2 Tsp Sea Salt
- 1/2 Tbsp Paprika
- 1/2 Tbsp Garlic Powder
- 1 Tbsp Chili Powder
- 1/2 Tsp Cumin Powder
- 1 Tbsp Avocado Oil
- 24 oz Fresh Mahi Mahi Wild Caught
- 1 Tbsp Avocado Oil
- 4 Cups Cole Slaw Mix
- 2 Tbsp Light Mayonnaise
- 1/4 Cup Green Onions
- 1/4 Cup Fresh Cilantro
- 2 Squeezed Lime Juice
- 1/2 Tsp Sea Salt
- 1 Cup Mango
- 1/2 Red Bell Pepper
- 1/2 Cup Red Onion
- 2 Tbsp Fresh Cilantro
- 1 Squeezed Lime Juice
Ingredients
Mahi Mahi Marinade
Fish
Cole Slaw
Mango Salsa
|
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- Take out a bowl and add the following ingredients: sea salt, paprika, garlic powder, chili powder, cumin, and avocado oil. Mix everything together. Next, add the Mahi Mahi to the mix and marinate for 15 minutes.
- Take out another bowl and add the coleslaw mix, mayonnaise, green onion, cilantro, sea salt, and lime juice. Mix everything together and set it aside.
- In a small bowl, add the mango, chopped red bell pepper, chopped red onion, cilantro, and lime juice. Mix everything together and set it aside.
- Preheat a large skillet pan. Once heated add 1 tbsp of avocado oil to the pan. Next, add the fish and cook on each side for around 7 to 10 minutes per side or until fully cooked.
- Take out 4 meal prep containers and evenly add the coleslaw mixture and the mango salsa to each container. Finally, add the Mahi Mahi fish to each container.
Blackened Mahi Mahi meal prep bowl
