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A bird's eye view of a cast iron skillet with baked fish and grape tomatoes.
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Baked Mahi Mahi

A delicious healthy oven baked mahi mahi filets with colorful cherry tomatoes and a unique taste. Ready in less than 30 minutes for a quick weeknight healthy dinner idea.
Cook Time20 mins
Total Time20 mins
Course: dinner
Cuisine: Mediterranean
Diet: Halal
Servings: 4 servings
Calories: 181kcal
Author: Amira

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
  • 1/4 cup fresh cilantro chopped
  • 1 teaspoon salt or to taste
  • 1/2 teaspoon black pepper
  • 1 teaspoon garlic powder
  • 1/2 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.

Nutrition

Calories: 181kcal | Carbohydrates: 4g | Protein: 22g | Fat: 8g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Cholesterol: 84mg | Sodium: 699mg | Potassium: 669mg | Fiber: 1g | Sugar: 2g | Vitamin A: 659IU | Vitamin C: 18mg | Calcium: 39mg | Iron: 2mg