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⏱ 35 min total

Mahimahi with Brown-Sugar Soy Glaze

Name: Mahimahi with Brown-Sugar Soy Glaze
Prep time: 15 min
Cook time: 20 min
Total time: 35 min
Yield: 1 serving
Ingredients: 6 oz, boneless Yellowfin tuna; 1 ½ medium Scallions; ⅛ tsp Salt; ¾ tbsp Brown sugar; ¾ tbsp Lemon juice; ⅜ tbsp Canola oil; ⅝ tbsp Tamari soy sauce

Per 1 serving · 228 g · 7 ingredients

Calories

274

14%
of a 2,000 cal day

Protein
43g
65% of calories
Carbs
9.7g
15% of calories
Fat
6.2g
21% of calories

Portion

✓ Protein-dense
✓ Low saturated fat

At a glance

One serving of Mahimahi with Brown-Sugar Soy Glaze (228 g) has 274 calories, with 43 g of protein, 9.7 g of carbohydrates and 6.2 g of fat. Most of its energy comes from protein (65% of calories). It is high in protein (86% DV), Vitamin K (39% DV) and niacin (200% DV). Keep an eye on sodium and cholesterol, which provide 44% and 22% of the daily value.

Per 100 g

120cal

low energy density

Protein per 100 cal

16g

Net carbs

carbs minus fiber

Fiber

0.7g

7.5 g sugar

High in

20%+ of the daily value

Protein86%
Vitamin K39%
Niacin200%
Vitamin B6126%
Vitamin B12147%
Choline21%

Good source of

10–19% of the daily value

Vitamin C10%
Vitamin D19%
Vitamin E11%
Thiamine19%
Riboflavin (B2)19%
Pantothenic acid11%

Watch

20%+ of the daily value

Sodium44%
Cholesterol22%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 15 minCook 20 min

1
Preheat oven to 200°F.
2
Cut white and pale green parts of scallions into 2-inch pieces, then thinly slice enough scallion greens to measure 3 tablespoons.
3
Stir together brown sugar, soy sauce, and lemon juice in a small bowl until sugar is dissolved.
4
Pat fish dry and sprinkle with salt. Heat oil in a 12-inch nonstick skillet over moderately high heat until hot but not smoking. Cook fish on 1 side until browned, about 3 to 4 minutes. Turn fish over and brown for 1 minute.
5
Add soy sauce mixture and simmer, covered, until fish is almost cooked through, about 3 minutes. Transfer fish to a heatproof platter and keep warm in oven. Fish will cook through from residual heat.
6
Add 2-inch scallion pieces and juices from fish platter to sauce. Boil, stirring occasionally, until glaze is very thick and reduced to less than 1/4 cup, about 5 minutes. Spoon glaze over fish and sprinkle with scallion greens.

Vitamins & minerals

Amounts for 1 serving (228 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	42 μg	5%
Vitamin C	9 mg	10%
Vitamin D	3 μg	19%
Vitamin E	2 mg	11%
Vitamin K	47 μg	39%
Thiamine	0.2 mg	19%
Riboflavin (B2)	0.3 mg	19%
Niacin	32 mg	200%
Vitamin B6	2 mg	126%
Folate (B9)	22 μg	6%
Vitamin B12	4 μg	147%
Pantothenic acid	1 mg	11%
Choline	117 mg	21%

Minerals

Nutrient	Amount	% Daily Value
Calcium	32 mg	3%
Iron	2 mg	24%
Potassium	857 mg	18%
Magnesium	70 mg	17%
Phosphorus	497 mg	71%
Zinc	1 mg	7%
Copper	0.1 mg	13%
Manganese	0.1 mg	5%
Selenium	154 μg	281%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	3 g	—
Alpha Linolenic Acid (ALA)	0.1 g	—
Alpha carotene	0 μg	—
Arginine	2 g	—
Aspartic acid	4 g	—
Beta carotene	135 μg	—
Caffeine	0 mg	—
Cystine	0.5 g	—
Docosahexaenoic Acid (DHA)	0.2 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0 μg	—
Fructose	0.2 g	—
Galactose	0 g	—
Glucose	0.2 g	—
Glutamic acid	6 g	—
Glycine	2 g	—
Histidine	1 g	—
Hydroxyproline	0 g	—
Isoleucine	2 g	—
Lactose	0 g	—
Leucine	3 g	—
Lycopene	0 μg	—
Lysine	4 g	—
Maltose	0 g	—
Methionine	1 g	—
Monounsaturated fats	4 g	—
Phenylalanine	2 g	—
Polyunsaturated fats	1 g	—
Proline	2 g	—
Retinol	31 μg	—
Serine	2 g	—
Starch	0 g	—
Sucrose	6 g	—
Theobromine	0 mg	—
Threonine	2 g	—
Total omega 3	0.3 g	—
Total omega 6	1 g	—
Tryptophan	0.5 g	—
Tyrosine	1 g	—
Valine	2 g	—
Vitamin D2	0 μg	—
Vitamin D3	3 μg	—

Burning 274 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

52min
Walking (3.5 mph)
33min
Cycling (moderate)
23min
Running (6 mph)
39min
Swimming laps

Common questions

How many calories are in Mahimahi with Brown-Sugar Soy Glaze?

One serving of Mahimahi with Brown-Sugar Soy Glaze (1 serving) has 274 calories, which works out to 120 calories per 100 g. That is about 14% of a 2,000-calorie day.

Is Mahimahi with Brown-Sugar Soy Glaze high in protein?

Yes. It has 43 g of protein per serving, and 65% of its calories come from protein (16 g of protein per 100 calories).

Is Mahimahi with Brown-Sugar Soy Glaze keto-friendly?

It is hard to fit into a strict keto diet. One serving has 9 g of net carbs and 15% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Mahimahi with Brown-Sugar Soy Glaze?

1001 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Mahimahi with Brown-Sugar Soy Glaze?

7.5 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

Nutrition Facts

Serving size1 serving (228 g)

Calories274

% Daily Value*

Total fat 6.2g	8%
Saturated fat 0.6g	3%
Trans fat 0.1g
Cholesterol 66mg	22%
Sodium 1,001mg	44%
Total carbohydrate 9.7g	4%
Dietary fiber 0.7g	3%
Total sugars 7.5g
Protein 43g

* The % Daily Value tells you how much a nutrient in a serving contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.

How we calculate this

% Daily Values use FDA reference amounts for a 2,000-calorie diet. The calorie split uses 4 kcal/g for protein and carbs and 9 kcal/g for fat. Claims such as “low sodium” follow FDA thresholds for the serving shown.

Our methodology

Updated October 13, 2026 · Not medical advice

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