Pan-Seared Mahi Mahi
Pan-Seared Mahi Mahi always turns out juicy, moist, and extremely flavorful. An easy seafood dinner that’s ready in 20 minutes, this recipe for pan-seared mahi-mahi is perfect for any dinner occasion. Simple, healthy, and delicious tasting, one you’ll enjoy making all summer.
What is Mahi Mahi?
Mahi Mahi is a fish similar to the swordfish, with white meat and a boneless texture, but sweeter in taste.
When it is prepared and seasoned correctly, this fish will surprise everyone who tastes it for the first time.
How do we prepare the Mahi Mahi?
No need to do anything with the fish for this recipe, except give it a good rinse and paper towel dry.
What to Look for When Buying Mahi Mahi?
1. If buying from a local seafood market, always ask to “sniff” the fish. It should have a fresh scent to it, like the ocean. Fresh catch of Mahi-mahi should never smell fishy.
2. The flesh should be pink with red stripes or spots and occasional light brown or bluish tinges.
3. Its filets or steaks should feel firm to the touch.
Do we need to marinate the fish?
No need to marinate! Just a great recipe that offers an exquisite and mouthwatering flavor to this Mahi Mahi.
This is a Mediterranean-style recipe that is cooked on the stovetop, in a skillet, and with a handful of ingredients.
How to Make Pan-Seared Mahi Mahi? (*full recipe card below!)
For our pan-seared Mahi Mahi recipe, you will need the following 6 ingredients:
- a couple of Mahi Mahi steaks (or filets)
- some flour
- a few seasonings
- some white wine
- 2 large lemons
- and some fresh parsley
- plus…one large deep skillet
So now gather up your ingredients and let’s get started!
Directions on How to Make Pan-Seared Mahi Mahi…
1. Season the Mahi Mahi: First, season each filet (or steak) on both sides with some sea salt, lots of garlic powder, and some black pepper. Then add some flour to a plate or breading pan.
2. Dredge The Fish: Coat each Mahi Mahi steak with some flour on both sides. This will help seal the moisture while it gives the fish its golden color when pan-searing.
3. Pan-Sear the Fish: Heat some olive oil in the skillet on moderate heat. Then add the Mahi to the skillet and cook the fish for 2 to 3 minutes to brown. Next, flip them over to brown the other side for a few minutes.
4. Make the Sauce: Next, pour in the white wine and fresh-squeezed lemon juice. Sprinkle with some Italian seasonings and add an additional sprinkle of garlic powder.
5. Simmer on low heat for a few minutes until the sauce reduces a little. Scatter with freshly chopped parsley on top. Cover and simmer for 2 minutes more.
*QUICK NOTE: Mahi should appear opaque-white color on the sides and around the edges and firm when you press down on it. Optional: drizzle 1 tablespoon of extra virgin olive oil over the entire skillet when the fish is done. It will give the final touch and additional richness to this recipe!
6. Serve and Garnish: Serve with slices of lemon on each fish, as garnish. Transfer to a serving platter, and pour all the remaining juices over the fish. Give an additional squeeze of fresh lemon juice over each fish and ENJOY!!
Variations for our pan-seared Mahi Mahi…
- You may use gluten-free flour or cornstarch and use equal measurements in this recipe.
- If you prefer “non-alcohol” with this recipe, you may use vegetable or chicken broth in place of white wine.
- Toss a few capers, kalamata olives, and/or green olives into the skillet for additional flavor.
Options For Sides to Serve…
- serve with some steamed rice to soak up some of that sauce: How to Cook Rice Easily
- or a salad: Quinoa Tabbouleh Salad
- some pasta: Angel Hair Pasta with Lemon Sauce
- or choose a side of vegetables: Perfectly Grilled Asparagus, Zucchini Sticks Oreganata, or Creamy Mashed Potatoes.
- And for low-carb, try our Mashed Cauliflower.
Ok, in case you’re wondering… Where does Mahi Mahi come from?
- Mahi means “strong” in the Hawaiian language and it is generally called dorado, or the dolphin fish.
- But it’s not related to the friendly mammal, the Dolphin.
- Mahi Mahi is most commonly found in the warm waters around the Gulf of Mexico, Costa Rica, Hawaii, and the Indian Ocean.
- It is an excellent source of healthy, lean protein, loaded with vitamins, rich in Niacin, Vitamin B12, Phosphorus, and Selenium.
Quick Notes and Tips…
- You can find Mahi Mahi frozen at Costco, Sam’s Club, and even local supermarkets like Publix. Always give it time to thaw completely before cooking. Never cook fish while it’s still frozen or even partially frozen.
- Keep in mind, that you will need to keep an eye on the Mahi while cooking because it cooks up quickly and you don’t want to overcook them.
- No need to deglaze the pan. This method of cooking works great.
- If you plan to make more than 3 or 4 steaks, you can increase the ingredients as well.
- Also, it is a good idea to add additional lemon juice to the fish before serving. It gives an amazing freshness to this dish.
Storing any leftover fish…
- Any leftover cooked fish should be placed in a sealed container and kept chilled in the fridge. It will stay fresh for up to 2 days.
- You can easily reheat it in the microwave, or in a skillet on the stovetop.
Pan-Seared Mahi Mahi is one of the easiest dishes to prepare and cook.
This is a great seafood dinner to serve family and friends.
Serve with a crisp green salad as an easy side and a chilled glass of Chardonnay and you’ll have an enjoyable summer meal.
Additional Easy Seafood Recipes…
- Easy Baked Shrimp Scampi
- Flounder Fillets in Lemon Sauce
- Sheet-Pan Salmon with Vegetables
- Baked Crusted Cod
- Easy Baked Swordfish
Pan-Seared Mahi Mahi
Pan-Seared Mahi Mahi is an easy seafood dinner that's ready in 20 minutes. Moist, juicy, and extremely flavorful, this pan-seared mahi-mahi recipe is perfect for family and friends.
- 3 or 4 pieces of Mahi Mahi
- sea salt and black pepper
- 1/4 tsp. garlic powder, plus extra
- 1/4 cup of all-purpose flour
- 2 Tbsp. of extra virgin olive oil
- 1/2 tsp. of Italian seasonings - divided
- 2 Tbsp. of fresh or frozen chopped parsley
- 3/4 cup white wine
- 1 large lemon - juiced
- a few slices of lemon, as garnish
- Season the Mahi Mahi with some sea salt black pepper and garlic powder on both sides of each piece of fish.
- On a shallow plate, add the flour. Dredge each piece of Mahi-mahi in the flour and coat both sides.
- In a large skillet (with a lid) heat olive oil on moderate heat for a few seconds.
- Add the mahi-mahi and sear the bottom of the fish for at least 2 to 3 minutes, until golden brown. Sprinkle over each piece with some Italian seasonings and add a sprinkle of garlic powder.
- Then flip over each piece and sear the other side for 2 minutes. Sprinkle with additional Italian seasonings and some fresh (or frozen) chopped parsley over each piece.
- Pour in the white wine. And cover with a lid. Reduce the heat to simmer for about 2 minutes. Open the lid, and squeeze one entire lemon over the fish. Cover and simmer for about 30 seconds more. Open the lid, and use a fork to touch the fish, it should feel firm when fully cooked.
- Top each mahi-mahi with a slice of lemon. Then turn off the heat. Taste the sauce. Optional: drizzle 1 tablespoon of extra virgin olive oil over the entire skillet. It will give the final touch to this recipe! Cover to keep the fish warm until you are ready to serve.
- When ready to serve. Transfer to a warm serving platter. Pour all the remaining juices from the skillet over the fish. Top with an additional squeeze of lemon juice and serve immediately.
- Serves 3
Per Serving: Calcium: 33mg, Iron: 3mg, Potassium: 717mg
Serving Size:1 serving
Amount Per Serving: Calories: 299Total Fat: 10.7gSaturated Fat: 1.7gCholesterol: 111mgCarbohydrates: 10gFiber: .4gSugar: .7gProtein: 29.2g
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