Easy pan seared mahi mahi uses reasonably priced and convenient frozen filets and a simple dry rub to make delicious, fool-proof fish every time! Adjust the seasonings to your personal preferences, and have a tasty, high protein dinner main on the table in less than 15 minutes!
While I’m no stranger to cooking salmon, as evidenced by the *many* salmon recipes on my site, I was a newbie at cooking mahi mahi. When we were recently in Hawaii, my kids tried this mild white fish for the first time and loved it!
When we got home, I decided to add a bag of Kirkland brand frozen mahi mahi filets to my cart, and give them a try. Turns out they are extremely easy to cook up, and sear up perfectly on the stove. Check out this super duper easy mahi mahi recipe! And check out my Costco Healthy Finds post for other great meal ideas.
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Why you’ll love this easy pan seared mahi mahi recipe!
- Mahi mahi is a great fish to introduce to dinner rotation because of it’s non-fishy mild flavor. It’s milder, slightly sweet flavor makes it enjoyable and versatile, since it works with a variety of seasonings and dishes.
- When in need of a very quick main dish, this recipe comes in clutch! From frozen to cooked, you can have your meal on the table in less than 45 minutes.
- Mahi mahi sautés up easily on the stove top, and also grills and bakes well. Because of its firm texture it doesn’t easily fall apart, so even novice chefs can cook this mild fish.
- Extremely nutritious and healthy, mahi mahi is a lean fish that is high in protein and low in calories, making it a great choice if you are looking for leaner meals! It is also packed with essential nutrients like the B vitamins, iron, selenium, phosphorus, and potassium. While salmon has more Omega-3 fatty acids, both fish offer excellent health benefits, while tasting delicious!
- Versatile use of filets – stuff them in delicious tacos, make a mahi-mahi sandwich, use them to make fish sticks or skewer then for kebabs, and of course serve the filets whole.
What is mahi-mahi?
Mahi mahi fish is the Hawaiian name for a warm water fish called the dolphin fish or dorado. The fish prefers the warm waters of the South Pacific, Mediterranean, and the Caribbean, though it also swims in the Atlantic Ocean. It is a very popular fish in Hawaiian cuisine and it’s mild flavor and firm texture makes it a tasty and easy fish to cook at home.
Ingredients needed
- 4 mahi mahi fillets weighing about 4 ounces each. I love using the frozen filets from Costco, as they’re affordable and defrost in a water bath in about 30 minutes. Feel free to use fresh mahi mahi fillets with the skin on or off. If using skin-on fillets, make sure to cook skin side down first.
- Favorite cooking spray of choice just to give the fish a light coating to sear in.
- Easy dry rub seasoning mix: This spice mix gives the fish a nice blackened flavor. 2 teaspoons each of dried coriander, cumin, garlic powder and paprika, 1 teaspoon sea salt and a pinch of cayenne. Very quick and easy using common pantry herbs and spices.
Feel free to substitute seasonings based on what you have on hand or personal taste preferences. I have used both lemon pepper and Old Bay seasoning mix with great results.
How to make this easy pan seared mahi mahi recipe
Pat dry and coat
Begin by patting the mahi-mahi dry with a paper towel, and mix the herbs and seasoning till well combined. Once dry, it’s time to coat in the delicious herb and spice seasoning mix. Generously coat the seasoning mix on both sides of the fish.
Pan sear
Heat a cast-iron skillet, nonstick pan or stainless steel pan on medium heat, and add about 1 tablespoon of cooking oil. When oil is heated to shimmering, add the blackened fish and cook for 3-5 minutes on one side. Then flip and cook for another 2-4 minutes, until internal temperature reaches about 140 degrees f.
Tips to tell when mahi mahi is done cooking
Mahi mahi is a firm and lean fish, so you want to make sure you don’t overcook it! Set a timer and stay close by while cooking, and use these couple of rules to test if it’s done.
- Test with a fork, at an angle at the thickest point, and gently twist. When it flakes easily with a fork, and has a firm texture and large flakes, it is done.
- When cooked, the fish’s color will change from translucent and shiny to opaque and solid. The deep pink center stripe of the fillet will also darken.
Expert cooking tips
- Make sure to pat completely dry to remove excess moisture, and don’t add fish to the pan until it is nice and hot.
- Cook for a longer period on the first side, to allow for a nice colored, protective coat to form, then flip to finish cooking.
- If skipping the dry rub, simply season with salt and black pepper. Then heighten the flavor by finishing with fresh herbs like parsley or cilantro, and a squeeze of fresh lemon juice.
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Mahi-mahi fish nutrition facts
A 3-oz portion of cooked mahi mahi contains 92.6 calories, 20.2 grams of protein, 0.8 grams of fat. It is a great source essential vitamins and minerals, including selenium (57% daily recommended value), and has 20% of the daily recommended value of Vitamin B6.
USDA guidelines recommends eating at least two servings (4 oz each) of seafood per week.
I hope you consider giving this easy, healthy fish a try! It can set the mood and make you feel like you are on a Hawaiian vacation when served alongside a Mai Tai and an island inspired side dish haha. Enjoy!
More Delicious Seafood Recipes
Did you try this recipe?
Pan seared mahi mahi
If you gave this recipe a try, I’d love your feedback! Any tips or recipe additions you’d like to share, I’d love to hear it! Let’s connect down in the comments below.
Pan Seared Mahi Mahi
Equipment
- 1 Seafood spatula
Ingredients
- 4 fillets Mahi mahi
- 1 tablespoon Oil olive oil or vegetable oil
- 2 teaspoon Coriander ground
- 2 teaspoon Cumin ground
- 2 teaspoon Garlic powder
- 2 teaspoon Paprika
- 1 teaspoon Salt
- Cayenne just a pinch
Instructions
- Pat the mahi-mahi dry with a paper towel, and mix the herbs and seasoning till well combined. Once dry, it’s time to coat in the delicious herb and spice seasoning mix. Generously coat the seasoning mix on both sides of the fish.4 fillets Mahi mahi, 2 teaspoon Coriander, 2 teaspoon Cumin, 2 teaspoon Garlic powder, 2 teaspoon Paprika, 1 teaspoon Salt, Cayenne
- Heat a cast-iron skillet, nonstick pan or stainless steel pan on medium heat, and add about 1 tablespoon of cooking oil. When oil is heated to shimmering, add the blackened fish1 tablespoon Oil
- Cook for 3-5 minutes on one side. Then flip and cook for another 2-4 minutes, until internal temperature reaches about 140 degrees f.
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