Tomato Basil Pan Seared Mahi Mahi Recipe

Fish is a great addition to everyone’s diet because it tends to be high in protein and healthy fats, while being low in calories and carbohydrates. Exact amounts vary from fish to fish but when it comes to mahi mahi, it is very low in calories and has no carbohydrates in it. Although it doesn’t have anywhere near the amount of omega-3 fatty acids of salmon, it is packed with protein, potassium, selenium, and B12 vitamin. 

It is a lean fish with mild flavor and firm, meaty texture. No wonder it’s name means “very strong” because it’s a powerful fish to have in your diet, and not just difficult to reel in. 

Because of the firm texture, mahi mahi works perfectly in many ways of preparation like pan-searing, grilling, frying, and baking. This mild fish adopts to the ingredients that it’s cooked in and therefore, you can use it in ceviche, tacos, and sandwiches in addition to serving it with a side. 

Tips and Steps To Make Pan Seared Mahi Mahi

• When choosing fish fillets, make sure to get similar sizes and thickness so that each one is cooked evenly. 
• Slice shallots, peel and smash garlic, julienne sun dried tomatoes and basil, and set it aside while fish is searing. Pat each fillet dry with a paper towel and season it with salt and pepper on both sides. Note: season the fish right before adding to the pan.
• Preheat a cooking pan first over medium heat until hot and add butter. Once butter is melted, swirl it around to coat the entire bottom of the pan and add fish fillets.
• Sear mahi mahi for about 4-5 minutes on each side (use a fish spatula to flip it over). Take all fish fillets out of the pan and set aside. 
• Add a little more butter to the pan and let it melt. Sauté shallots until starts to brown and add garlic. Once garlic is fragrant, add sun dried tomatoes and sauté for a minute or so. Add basil and stir. 
• Place seared fillets back to the pan and nestle them among the veggies. Spoon some of the sun dried tomato mixture over the top of each fish fillet and cook for just another minute or so. 
• Take the fish out of the pan right away so it doesn’t keep cooking! 

How To Tell When Mahi Mahi Is Done?

• Mahi mahi is done when it turns opaque throughout, much like most other seafood.
• Time for cooking it will depend on the size and thickness but on average, cooked in the pan, it will take 4-5 minutes on each side.
• You can also use a meat thermometer and insert it into the center of the thickest part in the fish. Safe fish temperature is 145°F but I find it a little dry at 145°F. I pull my mahi mahi out around 137­°-140°F.

Serving Suggestions For Mahi Mahi

• Hearty and comforting sides to serve with pan seared mahi mahi recipe are mashed potatoes, roasted potatoes, and parmesan rice or rice pilaf.
• For healthier sides, go with roasted asparagus, roasted cauliflower, haricot verts, and many other mixed vegetables. 
• Add it on top of spinach salad with some cherry tomatoes, avocados, red onions, and tomato vinaigrette.
• Leftover fish can use easily used in tacos with avocados, feta cheese, and lettuce. 
• You can also make a sandwich and serve it on a soft hamburger or Brioche bun with some lemon aioli. 

Storing Recommendation

• Storing: Properly stored in an air-tight container, mahi mahi will last for 3-4 days in the refrigerator. 
• Reheating: You can easily reheat it in the pan, over medium to medium-low setting until it’s just heated through. It’s best to reheat fish in the pan covered with a lid to help keep heat uniform and retain the moisture. 

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More Delicious Fish Recipes

• Grilled Salmon with Garlic Butter
• Avocado Salmon Rice Bowl
• Lemon Garlic Baked Cod
• Blackened Tilapia
• Blackened Fish Tacos

Originally published on Will Cook For Smiles on July 9, 2019.