Pan-Grilled Mahi Mahi with Avocado Sauce


Don't think you have time to make a seafood dinner at home? Think again! This fish recipe is ready in just 20 minutes and loaded with 33 g protein. Serve with the optional wilted spinach for a nutrition boost.

pan-grilled mahi mahi with avocado sauce
Photo: Brie Passano
Total Time:
20 mins


  • 4 6 ounce fresh or frozen mahi mahi or halibut fillets

  • ½ of an 8-oz. pkg. refrigerated guacamole

  • cup buttermilk

  • 1 tablespoon prepared horseradish

  • ½ teaspoon Dijon-style mustard

  • ¼ teaspoon chili powder (optional)

  • 1 tablespoon olive oil

  • 1 teaspoon chili powder

  • ¼ teaspoon salt

  • ¼ teaspoon black pepper

  • Nonstick cooking spray

  • 2 tablespoon lemon or lime juice

  • 1 5 ounce pkg. fresh baby spinach, wilted (optional)


  1. Thaw fish, if frozen. For sauce, in a small bowl combine guacamole, buttermilk, horseradish, and mustard. If desired, sprinkle with 1/4 tsp. chili powder.

  2. Rinse fish; pat dry. Brush fish with oil and sprinkle with 1 tsp. chili powder, the salt, and pepper. Coat a grill pan with cooking spray; heat over medium heat. Add fish; cook 4 to 6 minutes per 1/2-inch thickness or until fish flakes easily, turning once. Drizzle with lemon juice.

  3. Serve fish with sauce and, if desired, wilted spinach.

Nutrition Facts (per serving)

248 Calories
10g Fat
5g Carbs
33g Protein
Nutrition Facts
Servings Per Recipe 4
Calories 248
% Daily Value *
Total Fat 10g 13%
Saturated Fat 2g 10%
Cholesterol 125mg 42%
Sodium 450mg 20%
Total Carbohydrate 5g 2%
Total Sugars 2g
Protein 33g
Vitamin C 5.2mg 26%
Calcium 56mg 4%
Iron 2.1mg 12%
Potassium 739mg 16%
Folate, total 27.5mcg
Vitamin B-12 1mcg
Vitamin B-6 0.8mg

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

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