Set-It-And-Forget-It Blackened Mahi
Marinates while you work. Broils while you change out of work clothes.
Florida-Kitchen Lore
Living in the Seafood Mecca doesn't mean fresh-off-the-boat every night — sometimes it means frozen mahi, a squeeze bottle, and a plastic bag that does all the work while you're at your desk. This is that recipe, and it's better than most restaurant versions.
Portion Matrix (Cooked Mahi Only)
Set-It-And-Forget-It Blackened Mahi
Tap a portion size. Watch the numbers move. That’s the whole book.
Macros: USDA FoodData Central • cooked weight • as written. This is about as clean a matrix as you'll find in the whole book — mahi genuinely has next to no fat or carbs to account for.
The Numbers Up Front
Total Cooked Yield: ~1 lb raw fillets → ~12 oz / 340 g cooked
Default Portion: 6 oz / 170 g
✂️ Trim Trim Trim
Mahi doesn't need trimming. There's no fat cap, no marbling, nothing to cut away — this fish is naturally about as close to pure protein as food gets. For once, the knife stays in the drawer.
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📊 Before & After(per 6 oz / 170 g)
| Calories | Protein | Fat | Carbs | |
|---|---|---|---|---|
| Pan-Fried/Buttered Mahi (restaurant-style) | 380 | 32g | 24g | 10g |
| ⭐ Set-It-and-Forget-It Blackened Mahi | 185 | 41g | 2g | 0g |
| You Saved / Gained | −195 cal | +9g protein | −22g fat | −10g carbs |
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