Parmesan Crusted Baked Mahi Mahi Recipe
Easy and delicious mahi mahi crusted in parmesan herb coating and baked in the oven. It’s a wonderful dinner to make in about 30 minutes and can be served with variety of sides. Try roasting some vegetables at the same time as the fish or serve it with a dinner salad.
Servings: 4
Calories: 287kcal
Ingredients
- 20-24 oz mahi mahi 4 pieces of mahi mahi
Flour mixture:
- 1/3 cup all purpose flour
- 1/2 tsp garlic powder
- 2 tbsp grated Parmesan cheese
- salt
Egg mixture:
- 2 eggs
- salt
- fresh cracked black pepper
Panko mixture:
- 1/2 cup Panko bread crumbs
- 1/2 cup grated Parmesan cheese
- 1 tbsp parsley
- 1/2 tsp garlic powder
- salt
Instructions
- Preheat the oven to 425° and line a rimmed baking sheet with parchment paper or aluminum foil.
- Set three wide and shallow bowls in front of you. Mix flour with salt, garlic powder, and grated Parmesan cheese in first bowl. Whisk eggs with salt and pepper in another bowl. Mix Panko bread crumbs, grated Parmesan cheese, parsley, garlic powder, and salt in a third bowl.
- Coat each piece of fish in flour first, then in egg, and last in the Panko mixture. Pat the coating onto the fish firmly and lay in on the prepared baking sheet.
- Bake for 18-22 minutes, depending on the thickness of the fish.
Video
Notes
Gluten Free: Use 1:1 all purpose gluten free flour for the first coating and use gluten free bread crumbs in the outer coating instead of Panko. Make sure that Parmesan cheese is freshly grated and there is no additives that could contain gluten.
How To Tell When Mahi Mahi Is Done:
- As I mentioned before, it's best not to overcook mahi mahi or it will be dry. So cook it just until it just turns opaque throughout and flakes easily. That is easy to tell when cooking the fish without coating. Unfortunately, it makes it a bit harder if it's coated. (But coating also preserves moisture, so there is that benefit.)
- You can always flake off a piece on the thicker side to check inside.
- Or, you can 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.
Nutrition
Calories: 287kcal | Carbohydrates: 14g | Protein: 36g | Fat: 7g | Saturated Fat: 3g | Cholesterol: 198mg | Sodium: 441mg | Potassium: 661mg | Vitamin A: 585IU | Vitamin C: 1.2mg | Calcium: 214mg | Iron: 3mg