Tiffany Haney
Mahi Mahi, also known as dolphinfish, dorado or Coryphaena hippurus, is a pelagic saltwater fish that is commonly pan-fried. It is a light, flaky, lean, white fish with a mild, sweet flavour. It is a great source of protein, vitamins and minerals, and is low calorie. Pan-frying is a popular method of cooking Mahi Mahi as it is easy, quick and convenient, and results in a restaurant-style dish without the mess of deep frying.
| Characteristics | Values |
|---|---|
| Mahi Mahi | Also known as dolphinfish, dorado, or Coryphaena hippurus |
| Pan-Frying Method | Use a nonstick or cast iron pan |
| Heat the pan before adding oil to prevent sticking | |
| Use a high smoke-point oil, such as canola, grapeseed, or safflower | |
| Sear the fish undisturbed until browned on the bottom | |
| Flip the fillets and continue cooking until just cooked through | |
| Reduce heat and add lemon juice, garlic, and salt to the pan | |
| Finish with butter, parsley, and lemon slices | |
| Seasoning | Salt, pepper, paprika, chili powder, lemon pepper, onion powder, garlic powder, or a dry rub |
| Sides | Rice, salsa, mashed potatoes, green beans, crusty bread, or steamed rice |
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What You'll Learn
Pan-seared mahi-mahi with lemon butter sauce
Ingredients:
- Mahi-mahi fillets (fresh or frozen)
- Lemon
- Butter
- Parsley
- Garlic
- Salt
- Pepper
- Olive oil or other high smoke-point oil (canola, grapeseed, rice bran, safflower, etc.)
- Flour (optional)
- Lemon pepper, onion powder, chili powder, paprika, garlic powder, or other desired seasonings
Step-by-Step Instructions:
- Prepare the Mahi-Mahi: Start by patting the mahi-mahi fillets dry with paper towels. This step is important to achieve a nice sear on the fish. You can trim the fillets into neat blocks if you prefer.
- Season the Fish: Generously season both sides of the fillets with salt and pepper, or other desired seasonings. You can also add flour to a shallow dish, mix in your chosen seasonings, and coat the fillets with the seasoned flour, shaking off any excess. It is recommended to salt the fish 30 minutes before cooking.
- Heat the Pan: Use a cast iron skillet or a heavy non-stick skillet. Heat the pan thoroughly before adding the oil. The ideal temperature is between medium and medium-high heat, depending on your stove.
- Add Oil and Sear the Fish: Add a high smoke-point oil to the hot pan. Once the oil is hot, carefully add the mahi-mahi fillets. For fillets less than 1 inch thick, place them skin-side down and do not flip; simply baste the exposed side with oil. For thicker fillets, sear undisturbed until golden brown on the bottom and the sides are cooked just past halfway, about 4 minutes. Then, flip and continue cooking until the flesh flakes easily, about 2 to 4 minutes more.
- Make the Lemon Butter Sauce: In the same pan, add lemon juice, minced garlic, and a bit more salt. Scrape up any browned bits from the bottom of the pan. Add lemon slices for flavor and presentation. Finish with butter, heating just until melted, and stir in fresh parsley. Taste the sauce and adjust seasoning if needed.
- Serve: Transfer the mahi-mahi fillets to a serving platter or plate. Pour the lemon butter sauce over the fish and serve immediately. You can also serve it with crusty bread, steamed rice, mashed potatoes, or a green salad to soak up the delicious sauce.
Enjoy your restaurant-style, pan-seared mahi-mahi with a flavorful lemon butter sauce!
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Pan-seared mahi-mahi with umami butter sauce
Mahi-mahi, also known as dolphinfish, is usually sold as skinless fillets and is considered a sustainable seafood option. It is a mild and sweet-tasting lean white fish. Pan-frying is an easy way to get restaurant-style fish without the mess of deep frying.
Ingredients
- Mahi-mahi fillets
- Salt
- Pepper
- Olive oil
- Lemon
- Garlic
- Butter
- Parsley
- Your choice of sides, such as mashed potatoes, green beans, crusty bread, steamed rice, or mashed potatoes
Method
- Season the mahi-mahi fillets with salt and pepper on all sides.
- Let the fish rest and come to room temperature, about 20 minutes. This helps the fish brown better and ensures a perfect sear.
- Heat a non-stick or cast-iron skillet on medium-high heat. You can use a heavy skillet, but avoid non-stick types.
- Add olive oil or another high smoke-point oil, such as canola, grapeseed, rice bran, or safflower oil.
- Pat the fish dry with paper towels to remove excess moisture and prevent sticking.
- When the pan is just starting to smoke, add the fish to the pan. For thinner fillets, there is no need to flip the fish. For thicker fillets, sear undisturbed until well-browned on the bottom and the sides are cooked just past halfway up, about 4 minutes. Then, flip and continue to sear for another 2-4 minutes, depending on thickness.
- Transfer the fish to a serving platter.
- Reduce the heat to medium-low. Add lemon juice, garlic, and salt to the pan. Scrape up the browned bits from the bottom of the pan.
- Finish the sauce by adding butter and stirring in parsley. Do not overcook the sauce; remove from heat once the butter has melted.
- Pour the sauce over the fish and serve immediately with your chosen sides.
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Pan-seared mahi-mahi with white wine cream sauce
Mahi-mahi is a lean, firm, white fish that is usually sold as skinless fillets. It is a great source of protein and essential vitamins and minerals. Pan-searing is a great way to cook mahi-mahi as it allows you to get a nice brown crust on the fish without overcooking it. Here is a recipe for pan-seared mahi-mahi with white wine cream sauce:
Ingredients:
- 4 mahi-mahi fillets (4-6 ounces each)
- Sea salt
- Cracked pepper
- Ground coriander
- Ground sage
- Olive oil
- Butter
- White wine (such as Pinot Grigio or Sauvignon Blanc)
- Lemon juice
- Cornstarch slurry
- Thyme
- Parsley
Method:
- Start by patting the mahi-mahi fillets dry with paper towels.
- Season the fillets with salt, pepper, coriander, and sage on both sides.
- Heat olive oil in a large cast-iron skillet or non-stick frying pan over medium-high heat until just starting to smoke.
- Carefully place the mahi-mahi fillets in the pan and sear each side for about 3-4 minutes, undisturbed, until well-browned.
- Remove the fillets from the pan and set aside.
- In the same pan, add butter, wine, and lemon juice, melting and mixing for about a minute.
- Add cream, lemon zest, cornstarch slurry, thyme, and parsley to the pan. Cook until the sauce reduces by half and thickens slightly.
- Add salt and pepper to the sauce and stir to combine.
- Finally, add the mahi-mahi fillets back to the pan and spoon the sauce over the fish. Serve immediately.
This dish can be served with a green vegetable, such as asparagus or green beans, and some crusty bread or steamed rice to soak up the delicious sauce. Enjoy!
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Mahi-mahi fillets: fresh vs frozen
Mahi-mahi, also known as dolphinfish, is usually sold as skinless fillets. It is a sustainable seafood option. While fresh mahi-mahi is always preferable, frozen fillets are a good alternative.
Fresh mahi-mahi fillets offer the best flavour. They are mild but delicious. However, if you are not looking to cook the fish right away, frozen fillets are a convenient option. They can be stored in the freezer and used later. Frozen fillets are also immediately frozen before being sent out, ensuring that they retain their freshness when defrosted.
If you are looking for fresh mahi-mahi fillets, you can find them at specialty fishmongers or seafood markets. They may also be available at some grocery stores. If you cannot find fresh fillets, you can opt for frozen ones, which are usually available in the frozen seafood section of grocery stores. You can also buy them online from seafood retailers. When you are ready to cook, simply thaw the frozen fillets in the refrigerator 12-24 hours beforehand.
To cook mahi-mahi fillets, whether fresh or frozen, a simple pan-searing technique works well. Start by patting the fillets dry with paper towels. Season with salt and pepper, or other spices like lemon pepper, onion powder, or garlic powder. Heat a cast iron skillet or non-stick frying pan on medium-high heat. Add a high smoke-point oil like canola, grapeseed, or safflower. Once the pan is hot, add the fillets and sear until browned and cooked through. For thinner fillets, there is no need to flip them; for thicker fillets, flip and cook until the flesh flakes easily.
Mahi-mahi is a delicious, mild, and sweet white fish that is healthy and easy to prepare. It can be served with a variety of sides, such as rice, salsa, crusty bread, or steamed vegetables.
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Mahi-mahi side dishes
When it comes to side dishes for mahi-mahi, there are several options to choose from, including various salads, vegetables, and grains. Here are some ideas to accompany your pan-fried mahi-mahi:
Salads and Vegetables
Salads and vegetables can provide a refreshing and nutritious contrast to the pan-fried mahi-mahi. Consider a Greek salad with a medley of fresh Mediterranean vegetables, salty feta cheese, and a tangy vinaigrette. Alternatively, roasted broccoli, butternut squash, or green beans would make excellent side dishes. If you're looking for something crisp and refreshing, try a summer slaw to accompany your mahi-mahi.
Starchy Sides
Starchy sides such as potatoes and rice are always a good option to consider. Baked sweet potatoes with cinnamon butter or rosemary smashed potatoes with garlic butter are sure to impress. If you're looking for something more indulgent, try bacon-bundled green beans or onion soup potatoes seasoned with onion soup mix and garlic herb seasoning. For a Caribbean-inspired meal, pair your mahi-mahi with creamy coconut rice.
Grains
Grains like rice and orzo can also be great side dishes for mahi-mahi. Instant Pot cilantro lime rice is a fragrant and tasty option that pairs well with a variety of cuisines, including Mexican, Thai, and Caribbean. Lemon asparagus orzo topped with freshly grated Parmesan cheese is another refreshing choice that goes well with seafood. If you're looking for a heartier option, try red beans and rice with Cajun seasoning and andouille sausage.
Breads
Bread is always a classic side dish, and mahi-mahi is no exception. Cheddar Bay Biscuits, soft and fluffy with crispy edges, are a simple and comforting choice. For a Caribbean-inspired meal, try "Moors and Christians," a Cuban dish of long-grain rice and black beans.
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