Pan Seared Mahi Mahi
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!
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Servings: 4 servings
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.
Notes
To tell when mahi mahi is 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.
Nutrition
Calories: 185kcal | Carbohydrates: 2g | Protein: 32g | Fat: 5g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 3g | Trans Fat: 0.01g | Cholesterol: 124mg | Sodium: 734mg | Potassium: 751mg | Fiber: 0.3g | Sugar: 0.2g | Vitamin A: 399IU | Vitamin C: 4mg | Calcium: 37mg | Iron: 3mg
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