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Sheltering Arms Blog

Blackened Mahi w/ Cabbage Slaw & Pineapple

Blackened Mahi recipe Healthy eats RVA

Posted on: November 27, 2019 by Kiryako Sharikas

This Healthy Eats recipe is brought to you by The Daily Kitchen & Bar.

If you enjoy eating fish, this is dish you won’t want to miss! Make sure to share with us how it tastes if you decide to make it at home!

Mahi Nutritional Benefits: This fish provides you with 19 grams of protein per serving and is packed with Vitamin B12, Vitamin B6, and Vitamin B3 all of which can help support proper brain function. You’ll also find Mahi as a great source of Selenium, Phosphorus, & Niacin

Red Cabbage Nutritional Benefits: This low-calorie vegetable is packed with great nutrients. It has high amounts of Vitamin K and Vitamin C as well as a good source of Folate. Antioxidants like sulforaphane and kaempferol may also help aid with reducing inflammation. Anthocyanins are also found in red cabbage which are also linked with reducing blood pressure.

* Always be aware of your sodium and fat intake. Adjust the amount of salt and oil aligned with your dietician’s or doctor’s advice. This may affect the desired flavor profile.


2-4 filets of Mahi
Paul Prudhomme Blackened redfish magic (adjust to taste or dietary restrictions)
1 head of red cabbage
4 stalks of yellow corn (or 1 can of corn kernels)
1 can black-eyed peas
1 small red onion
1 red pepper
1 pineapple
3 lemons
1 tsp blended oil (i prefer 90% canola, 10% olive oil)
Extra virgin olive oil to taste
Salt to taste


  1. If using fresh corn, Preheat oven to 350 degrees and cook in the stalk for 15-20. Once cooked, shuck the husks and cut kernels from the cob with a knife.
  2. Grate the red cabbage into a large mixing bowl and set aside.
  3. Dice pineapple and set aside.
  4. Dice onion and red pepper.
  5. Mix half of the onions and peppers in with the red cabbage and the other half with the corn kernels and black-eyed peas.
  6. Juice 2 lemons into cabbage mixture and 1 into black-eyed peas mixture.
  7. Mix separately and add olive oil and salt as desired, less is more here.
  8. Bring a saute pan to smoke point over high heat. Coat both sides of the fish filets with blackening seasoning. Put blended oil in the pan and work around the bottom of the pan to coat. Next, lay the fish in the pan and press it firmly down so the filet touches the pan as much as possible.
  9. Cook on Mahi on each side for about 5 minutes. To test for doneness, use a needle or a thermometer in the filet then press it against the back of my hand. If the needle is warm/hot then the fish is done. If it’s cold then it needs more time.
  10. Serving: On the bottom of the plate put black-eyed pea mixture, top with cabbage slaw. Next, add the Mahi and top the fish with the diced pineapple.
  11. Enjoy!

Learn more healthy recipes and nutritional facts at our Healthy Eats section.