⏱ 25 min total

Oven Baked Mahi Mahi

Name: Oven Baked Mahi Mahi
Prep time: 5 min
Cook time: 20 min
Total time: 25 min
Yield: 1 serving
Ingredients: 3 oz Mahi-mahi fillets; ¹⁄₁₆ tsp Salt; ¹⁄₁₆ tsp Black pepper; ¾ tbsp Butter; ¹⁄₁₆ tsp Garlic; ¾ tsp Lemon juice; ¼ fruit without seeds Lemon

Per 1 serving · 127 g · 7 ingredients

Calories

158

8%
of a 2,000 cal day

Protein
16g
39% of calories
Carbs
4g
10% of calories
Fat
9.5g
51% of calories

Portion

✓ Protein-dense
✓ Keto-friendly
✓ Sugar free

At a glance

One serving of Oven Baked Mahi Mahi (127 g) has 158 calories, with 16 g of protein, 4 g of carbohydrates and 9.5 g of fat. Most of its energy comes from fat (51% of calories). It is high in protein (32% DV) and Vitamin C (25% DV). Keep an eye on saturated fat and cholesterol, which provide 27% and 28% of the daily value.

Per 100 g

125cal

low energy density

Protein per 100 cal

10g

Net carbs

carbs minus fiber

Fiber

1.3g

0.1 g sugar

High in

20%+ of the daily value

Protein32%
Vitamin C25%

Good source of

10–19% of the daily value

Vitamin A11%

Watch

20%+ of the daily value

Saturated fat27%
Cholesterol28%

Ingredients

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

Directions

Prep 5 minCook 20 min

1
Preheat oven to 425°F.
2
Line a baking sheet with parchment paper and grease with cooking spray or brush with olive oil.
3
Place the thawed Mahi Mahi fillets onto the parchment paper. Season with salt and pepper.
4
Melt the butter, then add in the minced garlic and lemon juice. Stir to combine.
5
Using a basting brush, brush the lemon butter mixture over the Mahi Mahi fillets.
6
Slice one lemon into thin slices, remove any seeds, and place onto the fillets.
7
Bake for 20 minutes or until the fillets are flaky and reach an internal temperature of 137°F.
8
Remove from oven. Using the basting brush, brush the melted lemon butter from the pan over the fillets once again. Serve immediately.

Vitamins & minerals

Amounts for 1 serving (127 g). Bars show % of the daily value.

Vitamins

Nutrient	Amount	% Daily Value
Vitamin A	100 μg	11%
Vitamin C	22 mg	25%
Vitamin D	0.2 μg	1%
Vitamin E	0.3 mg	2%
Vitamin K	1 μg	1%
Thiamine	0 mg	1%
Riboflavin (B2)	0 mg	1%
Niacin	0.1 mg	0%
Vitamin B6	0 mg	2%
Folate (B9)	1 μg	0%
Vitamin B12	0 μg	1%
Pantothenic acid	0.1 mg	2%
Choline	2 mg	0%

Minerals

Nutrient	Amount	% Daily Value
Calcium	20 mg	2%
Iron	1 mg	7%
Potassium	47 mg	1%
Magnesium	4 mg	1%
Phosphorus	7 mg	1%
Zinc	0 mg	0%
Copper	0.1 mg	8%
Manganese	0 mg	1%
Selenium	0.1 μg	0%

Full breakdown · 43 more nutrients

Nutrient	Amount	% Daily Value
Alanine	0 g	—
Alpha Linolenic Acid (ALA)	0 g	—
Alpha carotene	0 μg	—
Arginine	0 g	—
Aspartic acid	0 g	—
Beta carotene	17 μg	—
Caffeine	0 mg	—
Cystine	0 g	—
Docosahexaenoic Acid (DHA)	0 g	—
Docosapentaenoic Acid (DPA)	0 g	—
Eicosapentaenoic Acid (EPA)	0 g	—
Fluoride	0.3 μg	—
Fructose	0 g	—
Galactose	0 g	—
Glucose	0 g	—
Glutamic acid	0 g	—
Glycine	0 g	—
Histidine	0 g	—
Hydroxyproline	0 g	—
Isoleucine	0 g	—
Lactose	0 g	—
Leucine	0 g	—
Lycopene	0 μg	—
Lysine	0 g	—
Maltose	0 g	—
Methionine	0 g	—
Monounsaturated fats	2 g	—
Phenylalanine	0 g	—
Polyunsaturated fats	0.4 g	—
Proline	0 g	—
Retinol	71 μg	—
Serine	0 g	—
Starch	0 g	—
Sucrose	0 g	—
Theobromine	0 mg	—
Threonine	0 g	—
Total omega 3	0 g	—
Total omega 6	0.2 g	—
Tryptophan	0 g	—
Tyrosine	0 g	—
Valine	0 g	—
Vitamin D2	0 μg	—
Vitamin D3	0.2 μg	—

Burning 158 calories

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

30min
Walking (3.5 mph)
19min
Cycling (moderate)
13min
Running (6 mph)
22min
Swimming laps

Common questions

How many calories are in Oven Baked Mahi Mahi?

One serving of Oven Baked Mahi Mahi (1 serving) has 158 calories, which works out to 125 calories per 100 g. That is about 7.9% of a 2,000-calorie day.

Is Oven Baked Mahi Mahi high in protein?

Yes. It has 16 g of protein per serving, and 39% of its calories come from protein (10 g of protein per 100 calories).

Is Oven Baked Mahi Mahi keto-friendly?

It can fit a ketogenic diet: 3 g of net carbs per serving, with carbs making up 10% of calories.

How much sodium is in Oven Baked Mahi Mahi?

157 mg per serving.

How much sugar is in Oven Baked Mahi Mahi?

0.1 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 (127 g)

Calories158

% Daily Value*

Total fat 9.5g	12%
Saturated fat 5.5g	27%
Trans fat 0.4g
Cholesterol 83mg	28%
Sodium 157mg	7%
Total carbohydrate 4g	1%
Dietary fiber 1.3g	5%
Total sugars 0.1g
Protein 16g

* 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

More recipes

View all