Main Dish

Grilled Lampuki with Caper, Tomato & Mint Salsa

Name: Grilled Lampuki with Caper, Tomato & Mint Salsa
Prep time: 30 min
Total time: 30 min
Yield: 2 servings
Ingredients: 2 × 170 g lampuki (mahi-mahi) fillets; 150 g ripe tomatoes, finely diced; 15 g capers, rinsed; 30 g green olives, torn; 8 g fresh mint and parsley, chopped; 30 ml extra virgin olive oil; 15 ml lemon juice, plus zest

Malta's autumn dorado — lean omega-3 protein with a raw, potassium-rich salsa.

30 min 2 servings 203 kcal per serving

Ingredients

2 × 170 glampuki (mahi-mahi) fillets
150 gripe tomatoes, finely diced
15 gcapers, rinsed
30 ggreen olives, torn
8 gfresh mint and parsley, chopped
30 mlextra virgin olive oil
15 mllemon juice, plus zest

Method

01
Pat the fillets dry, brush with a little olive oil and season with pepper and lemon zest.
02
Combine tomatoes, capers, olives, herbs, lemon juice and the remaining oil; leave to macerate 10 minutes.
03
Heat a ridged grill pan until it just smokes.
04
Grill the fillets 3–4 minutes on the first side without moving them, then 2 minutes on the second, until opaque.
05
Rest 2 minutes, then spoon the salsa generously over the fish and serve with bitter island greens.

Why this dish works

Grilled Lampuki with Caper, Tomato & Mint Salsa is built for 2 servings and lands at roughly 203 kcal per plate, with 44g protein, 11g carbohydrate and 20g fat across the recipe. It comes together in about 30 minutes using 7 whole-food ingredients — led by lampuki (mahi-mahi) fillets, ripe tomatoes, finely diced, capers, rinsed — so nothing here relies on packaged sauces, refined sugar or ultra-processed shortcuts. That balance is what keeps it a realistic weeknight option rather than a weekend project.

The main dish sits inside our collection and carries the High-Protein, Gluten-Free, Low-Glycemic, Anti-Inflammatory, Blood Pressure tags, so it slots straight into the Smart Recipe Finder when you filter by dietary focus or allergens. Scale the portions in the recipe drawer and the ingredient quantities and macros recalculate together; sync it to your shopping list and the pantry tracker subtracts what you already own before the list is generated.

Cooking and storing it well

Read the method through once before you start — the 5 steps are written in the order a working kitchen would run them, with prep that can overlap grouped together. Hands-free cook mode reads each step aloud and runs the timers, so your phone can stay on the counter. Season at the end rather than the beginning: salt, acid and good olive oil do more for the finished plate when they are adjusted against the cooked dish. Leftovers keep well chilled for two to three days in a sealed container; bring anything dressed or herb-heavy back to room temperature before serving so the aromatics come forward again.

Complete the meal