Healthy Ingredient Recipes Healthy Fish & Seafood Recipes Healthy Fish Recipes Healthy Mahi Mahi Recipes Mahi-Mahi with Spicy Tomato-Fennel Sauce 5.0 (1) 1 Review Check for sustainable mahi-mahi options at SeafoodWatch.org. And don't chuck the greens that grace a fennel bulb! Those fronds brighten and carry the flavors of this ultra-quick dinner. If your bulb doesn't have fronds, sub fresh dill in their place. By Hilary Meyer Hilary Meyer Instagram Hilary Meyer is a freelance recipe developer, tester and content creator. She has a bachelor's degree in anthropology from the University of Colorado at Boulder and a Culinary Arts degree from the New England Culinary Institute. Hilary started working in the EatingWell test kitchen in 2006 before becoming an editor. She left for New York City in 2014, but eventually returned home to Vermont where she belongs. EatingWell's Editorial Guidelines Published on February 26, 2021 Print Rate It Share Share Tweet Pin Email Photo: Jason Donnelly Active Time: 20 mins Total Time: 20 mins Servings: 4 Nutrition Profile: Dairy-Free Egg Free Gluten-Free Heart Healthy Low Carbohydrate Low-Calorie Nut-Free Soy-Free Jump to Nutrition Facts Ingredients 4 tablespoons extra-virgin olive oil, divided 1 large bulb fennel, cored and thinly sliced, plus 1/4 cup chopped fronds for garnish 2 cloves garlic, sliced 1/4-1/2 teaspoon crushed red pepper ⅛ teaspoon salt ⅓ cup dry white wine ½ cup seafood or fish stock 1 pint cherry tomatoes, halved ⅓ cup pitted Kalamata olives, halved 1 ¼ pounds mahi-mahi fillets, cut into 4 portions Directions Heat 2 tablespoons oil in a large skillet over medium-high heat. Add fennel, garlic, crushed red pepper to taste and salt. Cook, stirring occasionally, until softened and beginning to brown, about 4 minutes. Add wine and cook, stirring, until almost evaporated, about 1 minute. Add stock, tomatoes and olives. Nestle mahi-mahi into the sauce. Adjust heat to maintain a lively simmer. Partially cover and cook for 4 minutes. Flip the fish and continue cooking until the tomatoes are softened and the fish is opaque in the center, 4 to 6 minutes more. Drizzle with the remaining 2 tablespoons oil and sprinkle with the fennel fronds, if using. Rate it Print Nutrition Facts (per serving) 474 Calories 20g Fat 9g Carbs 59g Protein Show Full Nutrition Label Hide Full Nutrition Label Nutrition Facts Servings Per Recipe 4 Serving Size 4 oz. fish & 3/4 cup sauce Calories 474 % Daily Value * Total Carbohydrate 9g 3% Dietary Fiber 3g 11% Total Sugars 4g Protein 59g 118% Total Fat 20g 26% Saturated Fat 3g 15% Cholesterol 228mg 76% Vitamin A 1709IU 34% Sodium 639mg 28% Nutrition information is calculated by a registered dietitian using an ingredient database but should be considered an estimate. * Daily Values (DVs) are the recommended amounts of nutrients to consume each day. Percent Daily Value (%DV) found on nutrition labels tells you how much a serving of a particular food or recipe contributes to each of those total recommended amounts. Per the Food and Drug Administration (FDA), the daily value is based on a standard 2,000 calorie diet. Depending on your calorie needs or if you have a health condition, you may need more or less of particular nutrients. (For example, it’s recommended that people following a heart-healthy diet eat less sodium on a daily basis compared to those following a standard diet.) (-) Information is not currently available for this nutrient. If you are following a special diet for medical reasons, be sure to consult with your primary care provider or a registered dietitian to better understand your personal nutrition needs. Powered by the ESHA Research Database © 2018, ESHA Research, Inc. All Rights Reserved