Blackened Mahi-mahi With Mango Salsa
This dish features blackened Mahi-Mahi high in protein, paired with a fresh mango salsa that adds valuable vitamin C and dietary fiber. It contains moderate total fats with a low amount of saturated fats, making it a balanced and light option. The presence of vitamins E and D contributes to overall vitality and wellness. Rich in potassium and phosphorus, it supports muscle function and bone health while remaining delicious and nutritious.
Macronutrient distribution
A Serving (115 g) of Blackened Mahi-mahi With Mango Salsa contains 300 calories, 30 g of protein, 15 g of carbohydrates, and 10 g of fat.
- Protein
- 30 g44%
- Carbs
- 15 g22%
- Fat
- 10 g33%
of calories
Calorie Burn
How long would it take to burn off 300 calories?
- Walking3.5 mph, moderate pace53 min
- YogaModerate effort, gentle pace76 min
- SwimmingFreestyle, moderate effort39 min
- Biking12–14 mph, moderate effort29 min
- StairsStair climbing, moderate pace38 min
- Running5 mph (12 min/mile)28 min
Estimates for an average adult male (~75 kg / 165 lb), based on activity MET values. Download Leana to calculate calorie burn based on your personal profile.
Nutritional composition
Complete nutrition facts: macronutrients (protein, carbs and fat) and micronutrients (vitamins and minerals).
Values per Serving (115 g)
Carbohydrates
- Carbohydrates15 / 313 g(5%)
- Dietary Fiber2.5 / 38 g(7%)
- Soluble Fiber1 g
- Insoluble Fiber1.5 g
- Total Sugars9 g
Fats
- Total Fat10 / 83 g(12%)
- Saturated Fat2.5 / 25 g(10%)
- Monounsaturated Fat5 g
- Polyunsaturated Fat2 g
- Cholesterol70 / 300 mg(23%)
- Omega-30.3 g
- Omega-60.2 g
- Omega-95 g
- Oleic Acid4.5 g
- Erucic Acid0.2 g
- Stearic Acid1 g
- Linoleic Acid0.15 g
- Myristic Acid0.3 g
- Palmitic Acid1.2 g
- Eicosenoic Acid0.3 g
- Arachidonic Acid0.03 g
- Docosahexaenoic Acid (DHA)0.2 g
- Gamma-Linolenic Acid (GLA)0.01 g
- Eicosapentaenoic Acid (EPA)0.1 g
- Dihomo-Gamma-Linolenic Acid (DGLA)0.01 g
Protein
- Protein30 / 56 g(54%)
Amino Acids
- Lysine2.4 g
- Serine1.4 g
- Valine1.4 g
- Alanine2 g
- Cystine0.19 g
- Cysteine0.29 g
- Proline1.1 g
- Taurine40 mg
- Arginine2 g
- Histidine1 g
- Threonine1.1 g
- Isoleucine1.4 g
- Methionine0.71 g
- Tryptophan0.29 g
- Glutamic Acid4.6 g
- Aspartic Acid3.3 g
- Phenylalanine1.1 g
- Glycine2 g
- Leucine2.6 g
- Tyrosine1 g
Vitamins
- Vitamin A350 / 900 ug(39%)
- Vitamin C15 / 90 mg(17%)
- Vitamin D2 / 15 ug(13%)
- Vitamin E2 / 15 mg(13%)
- Vitamin K10 / 120 ug(8%)
- Vitamin B60.4 / 1.3 mg(31%)
- Vitamin B122 / 2.4 ug(83%)
- Thiamin (B1)0.1 / 1.2 mg(8%)
- Riboflavin (B2)0.15 / 1.3 mg(12%)
- Niacin (B3)5 / 16 mg(31%)
- Folate20 / 400 ug(5%)
- Pantothenic Acid (B5)0.5 / 5 mg(10%)
- Biotin2 / 30 ug(7%)
- Choline70 / 550 mg(13%)
Minerals
- Calcium20 / 1,000 mg(2%)
- Iron0.5 / 8 mg(6%)
- Magnesium30 / 420 mg(7%)
- Phosphorus200 / 700 mg(29%)
- Potassium400 / 3,400 mg(12%)
- Sodium350 / 2,300 mg(15%)
- Zinc0.9 / 11 mg(8%)
- Copper0.1 / 0.9 mg(11%)
- Manganese0.2 / 2.3 mg(9%)
- Selenium40 / 55 ug(73%)
- Iodine40 / 150 ug(27%)
- Chromium2 / 35 ug(6%)
- Molybdenum3 / 45 ug(7%)
- Chloride200 / 2,300 mg(9%)
Other
- Water80 / 3,700 g(2%)
Sources
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