Baked mahi mahi fillets is an easy and healthy one pan dinner with a delicious mixture of well seasoned white fish and veggies baked together resulting in a mouthwatering dinner the whole family will love.
Next time try this baked sea bass.
On busy weeknights, you want a simple wholesome meal that doesn't take much time. Grab your cast iron pan with a little olive oil pan-sear the mahi mahi with garlic, salt and pepper. Next you'll be using the same pan to sauté fresh veggies in a butter and seasonings and finish it all in the oven. This dinner will make you feel like a gourmet cook. It's really that good!
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❤️ Why You'll Love It
- An easy recipe that you'll want to make again and again.
- Versatile - add other vegetables in place of the cherry tomatoes.
- Doesn't fall apart like other white flesh fish so best for cast iron cooking or grilling.
- Quick 30 minutes meal!
- Mahi mahi is a flaky fish with a mild flavor and firm texture which appeals to many palates.
Mahi mahi is a light sweet tasting fish that is considered to be low in mercury and high in all the good things like protein, Niacin, Vitamin B12 and antioxidants. Mahi filets are a great choice for the whole family and versatile enough to be eaten once a week.
📝 Ingredients
🥄 Instructions
- Preheat the oven to 375°F. Pat the dry fish filets and set aside. In a non-stick skillet over medium high heat add oil, then add fish filets and season top with a dash of salt, garlic powder and black pepper.
- Cook for about 4 minutes or until the bottom is browned. Flip fish to the other side and season. Keep cooking until browned. Remove fish from the skillet and set aside.
- In the same skillet, melt butter then add tomatoes, season with salt, garlic powder, black pepper and cumin. Cook tomatoes for about 3 minutes or until it starts to burst. Remove from heat and add cilantro.
- Return the fish to the skillet and bake in the oven for 5 more minutes.
💡 Expert Tips
- Make sure to thaw your fish prior to cooking them.
- If you do not like cilantro you can use fresh parsley.
- It is better to pat dry mahi-mahi fillet with paper towels before searing.
💬 FAQs
Mahi mahi should be cooked to an internal temperature of 137°F. You can also use a fork pierced into the middle of the fish to see if it easily flakes. But using a food thermometer is a better way to check for doneness.
Yes! Mahi mahi is a great choice for a lean protein. As well as providing vitamins, minerals, Phosphorus (helps build strong bones) and Selenium (great for your immune system).
The mahi filets and veggies do not have to be covered when baking in the oven. As it was browned in the cast iron pan, it only needs to cook a little bit more.
🍽️ Serve With
Serve baked mahi mahi with plain instant pot Basmati rice, roasted vegetables or cauliflower rice, zucchini noodles and a light salad for low carb dinner.
👩🍳 Variations
Mahi mahi fillets can easily be made with other veggies in place of the cherry tomatoes. Add spinach, sliced onions or zucchini rounds. Also delicious with asparagus or broccoli.
🧺 Storage
It is best to consume immediately but if you have leftovers, refrigerate in an airtight container for 3-4 days or freeze for up to 2 months.
📣 Related Recipes
- Fried tilapia is one of our favorite, especially the kids. It is a classic recipe from the Middle East.
- Try this air fryer tilapia recipe it is both healthy and low carb yet will give you the most flaky and flavorful fish.
- Another favorite is this easy air fryer salmon recipe, the turmeric flavor is out of this world.
- This baked sea bass recipe is one of our favorite. A whole fish is seasoned and topped with the most fresh and flavorful vegetable mix and baked perfectly for a flaky healthy dinner.
- Shrimp scampi is a classic Italian dish that is made with tender, juicy shrimp and a flavorful garlic and butter sauce. Your family is going to love this simple dish.
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Baked Mahi Mahi
Equipment
- Cast Iron Pan or a skillet and oven proof dish
Ingredients
- 2 Tablespoons olive oil
- 1 pound mahi mahi filets
- 2 Tablespoons butter
- 2 cups cherry tomatoes assorted colors
- ¼ cup fresh cilantro chopped
- 1 teaspoon salt or to taste
- ½ teaspoon black pepper
- 1 teaspoon garlic powder
- ½ teaspoon cumin
Instructions
- Preheat the oven to 375°F.
- Pat dry fish filets and set aside.
- In a non-stick skillet over medium high heat add oil. Then add fish filets and season top with a dash of salt, garlic powder and black pepper.
- Cook for about 4 minutes or until the bottom is browned.
- Flip fish to the other side and season top with salt, garlic powder and black pepper.
- Keep cooking until browned.
- Remove fish from skillet and set aside.
- In the same skillet, melt butter then add tomatoes, season with salt, garlic powder, black pepper and cumin.
- Cook tomatoes for about 3 minutes or until it starts to burst.
- Remove from heat and mix in chopped cilantro.
- Return the fish to the skillet and bake in the oven for 5 more minutes.
- Remove from the oven and squeeze half a lemon over then serve.
Notes
- Make sure to thaw your fish prior to to cooking them.
- If you do not like cilantro you can use fresh parsley.
- It is better to pat dry mahi-mahi fillet with paper towels before searing.
- Serve with:
- Serve baked mahi mahi with white rice, roasted vegetables or cauliflower rice, zucchini noodles for a low carb dinner. And do not forget a fresh squeeze of lemon juice.
- Storage:
- It is best to consume immediately but if you have leftover, refrigerate in an airtight container for 3-4 days or freeze for up to 2 months.
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