Mahi Mahi with Rainbow Medley
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Mahi Mahi w Rainbow Medley
For our fish Fridays, we got the kids some mahi-mahi fillets and simply seared them on the stove top. We also included a fresh rainbow medley of diced red and green bell peppers and mangoes for some sweetness, creating a natural sauce/neutralizer for the fish. We also love that it doesn't carry any of that fishy smell and the meat usually remains tender and moist during the cooking process. As for the dish itself, the kids enjoyed it and ate everything on the plate without complaints....even the greens, which surprisingly they liked the best.
- 1 pound mahi mahi fillet
- 1 bunch asparagus
- 1/4 cup red bell pepper, diced
- 1/4 cup fresh mango, diced
- 1/4 cup green bell pepper
- 2 tablespoons olive oil
- 1 teaspoon lemon and pepper seasoning
11 Wonderful (and Healthy) Ways to Cook Mahi Mahi
Mahi Mahi is a delicate and delicious white fish that lends its flavors well to tropical ingredients like coconut, pineapple, mango, and other fruits. Give these paleo mahi mahi recipes a try with unique salsas like cherry chipotle!
This pan-seared mahi mahi is cooked in coconut oil and pepper and covered with a giant dollop of chili-lime infused butter. It’s simple, it’s healthy, and it’s really delicious. Serve this with vegetables, cauliflower rice, or a fruit salsa (mango would be really great).
There’s something about the way mango goes with the mahi mahi that makes this recipe special. You’ll see just how good mahi mahi works as a base when you top it with this scrumptious salsa.
This mahi mahi has a delicious coconut and cashew crust with arrowroot four and seasonings. And that salsa? Amazing. It’s not uncommon to see fruit salsas with fish, but banana is an unusual ingredient for a salsa. It shouldn’t be! This dish is fantastic.
With fire roasted tomatoes, fresh pitted cherries, chipotle pepper, lime juice, onion, and cumin, you know this recipe’s going to be tasty. Cherry salsa is already unusual, and when you add chipotle pepper to it? You’ll have to try it for yourself and taste this sparkling flavor combination.
I’m loving all these fruit salsas! This one uses creamy avocado to boost the fat content of your meal and making it even more feeling and nutritious. Enjoy your mahi mahi with a golden brown crust and some sweet and tangy grape and pineapple.
I’ve said before that I think everything tastes better on a skewer. So give these mahi mahi kebabs a try with grilled pineapple and a delicious macadamia nut pesto. This pesto is swirled up with coconut oil and cilantro instead of olive oil and basil for a unique tropical flavor.
Cooked with Pinot Grigio, garlic, thinly sliced fennel, chopped basil, and cumin, this fish couldn’t be more packed with umami flavors. Enjoy it with the roasted tomato topping the acidity of the tomatoes melts away as the sugars caramelize and turn deliciously toasty.
Citrus goes really well with fish, making this clementine (or orange) topping just perfect for this baked mahi mahi. During the baking, the flavors of the clementines, garlic, and herbs melt down through the fish, creating a fantastic citrus brightness that’ll make this your new favorite recipe.
Finally, we’ll finish off with my favorite citrus on this mahi mahi: blood orange. The colors and flavors of this dish are fabulous, with the seasonings and bright citrus juice. I recommend serving it with a side of Brussels sprouts like this blogger did. Can you imagine the colors?
Photo: Joyful Healthy Eats
This spicy and spunky mahi mahi has Cajun seasoning with extra garlic powder (feel free to use avocado oil instead of grape seed if you wish). The best part, in my opinion, is the mango pineapple salad with fresh diced pineapple, mango, red onion, cilantro, and lime juice.
For this dish, you can replace the heavy cream with more coconut milk. The vanilla sauce will have a more pronounced coconut flavor, but that shouldn’t be a problem with the beautiful flavors of vanilla, rum, and peppery Mahi Mahi filets.
Taste the Rainbow
This dish was adapted from Ina Garten, who is one of my very favorite cooks. Her recipes are lucious and everything she makes uses excellent ingredients. And this dish is no exception. I love the ease of this dish.
I used flash frozen Mahi Mahi, from Costco and it was still outstanding. Ina makes it with Swordfish, and I although I am sure it's outstanding. I am not a fan of swordfish. But Mahi Mahi is a nice substitute, it's a fairly firm fish that stands up to grilling as well.
Here is Ina's recipe, my changes are marked with asterisks.
Swordfish with Tomatos and Capers
1 cup chopped yellow onion -- (*1 onion)
1 cup chopped fennel -- (*1 bulb)
3 tablespoons olive oil
1 teaspoon minced garlic
28 ounce can plum tomatoes -- drained
1 teaspoon kosher salt
3/4 teaspoon freshly ground black pepper
2 tablespoons chicken stock
2 tablespoons good dry white wine
1/2 cup chopped fresh basil leaves
2 tablespoons capers -- drained
1 tablespoon unsalted butter
4 1-inch-thick swordfish fillets -- (about 2 1/2 pounds) *Mahi Mahi
fresh basil leaves
I have updated a Barefoot Contessa classic by adding fennel to give it more flavor. You can add any Provencal ingredients that you like: pitted nicoise olives, sauteed bell peppers, anchoives, even a garnish of steamed mussels.
This sauce is also delicious with other grilled fish, such as cod or red snapper.
For the sauce, cook the onions and fennel in the oil in a large saute pan on medium-low heat for 10 minutes, until the vegetables are soft. Add the garlic and cook for 30 seconds. Add the drained tomatoes, smashing them in the pan with a fork, plus the salt and pepper. Simmer on low heat for 15 minutes. Add the chicken stock and white wine and simmer for an additional 10 minutes to reduce the liquid. Add the basil, capers, and butter and cook for 1 minute more.
Prepare a grill with hot coals. Brush the swordfish with olive oil, and sprinkle with salt and pepper. Grill on high heat for 5 minutes on each side until the center is no longer raw. Do not overcook. Place the sauce on a plate, arrange the swordfish on top, and garnish with basil leaves. Serve hot or at room temperature.
- 3 tablespoons honey
- 3 tablespoons soy sauce
- 3 tablespoons balsamic vinegar
- 1 teaspoon grated fresh ginger root
- 1 clove garlic, crushed or to taste
- 2 teaspoons olive oil
- 4 (6 ounce) mahi mahi fillets
- salt and pepper to taste
- 1 tablespoon vegetable oil
In a shallow glass dish, stir together the honey, soy sauce, balsamic vinegar, ginger, garlic and olive oil. Season fish fillets with salt and pepper, and place them into the dish. If the fillets have skin on them, place them skin side down. Cover, and refrigerate for 20 minutes to marinate.
Heat vegetable oil in a large skillet over medium-high heat. Remove fish from the dish, and reserve marinade. Fry fish for 4 to 6 minutes on each side, turning only once, until fish flakes easily with a fork. Remove fillets to a serving platter and keep warm.
Pour reserved marinade into the skillet, and heat over medium heat until the mixture reduces to a glaze consistently. Spoon glaze over fish, and serve immediately.
The nutrition data for this recipe includes information for the full amount of the marinade ingredients. Depending on marinating time, ingredients, cooking method, etc., the actual amount of the marinade consumed will vary.
- 2 tablespoons olive oil
- 1 ½ teaspoons soy sauce
- 2 teaspoons lemon juice
- 1 clove garlic, crushed
- 2 teaspoons red pepper flakes
- 1 teaspoon fresh ground black pepper
- ½ teaspoon minced fresh ginger root
- 2 tablespoons chopped green onion (Optional)
- salt to taste
- 4 (4 ounce) mahi mahi fillets
- 2 cups uncooked jasmine rice
- 2 cups water
- 1 cube chicken bouillon
- 1 tablespoon butter (Optional)
- ¾ (14 ounce) can coconut milk
- 2 tablespoons white sugar
- 1 ½ teaspoons butter (Optional)
- 1 ½ tablespoons white sugar
- 1 ½ cups fresh mango, cubed
Whisk together the olive oil, soy sauce, lemon juice, garlic, red pepper flakes, black pepper, ginger, green onion, and salt in a bowl. Add the mahi mahi and toss to evenly coat. Cover the bowl with plastic wrap, and marinate in the refrigerator for 1 hour.
Preheat the oven's broiler and set the oven rack in the middle of the oven.
Bring the rice, water, chicken bouillon, and 1 tablespoon butter to a boil in a saucepan over high heat. Reduce heat to medium-low, cover, and simmer until the liquid has been absorbed, about 20 minutes. Pour in the coconut milk and 2 tablespoons of sugar. Stir, and simmer uncovered until the rice has absorbed most of the coconut milk.
While the rice is cooking, remove the mahi mahi from the marinade, and shake off excess. Discard the remaining marinade. Place fish in a large baking dish in a single layer. Broil in the preheated oven until the fish flakes easily with a fork, 10 to 15 minutes. If the fish browns too quickly, cover the baking dish with a sheet of aluminum foil.
Melt 1 1/2 teaspoons butter and 1 1/2 tablespoons of sugar in a skillet over medium-high heat. When the mixture begins to bubble, stir in mango cubes. Cook and stir until mango is tender, about 5 minutes. Serve by placing a mahi mahi fillet over a scoop of hot rice and top with the mango salsa.
Mahi has a delicate and mild flavor. It’s not without seafood taste, though. Mahi mahi is a great choice for someone who enjoys seafood but may not want the overly fishy experience of shellfish or salmon, for example. And when the fillet is garnished with a buttery gari cand lemon sauce, even a seafood hater might just enjoy the dish.
You can pair this simple and refined garlic-lemon mahi mahi dish with a wide range of sides. For something starchy, try fluffy jasmine rice or cooked barley. If you want to pair it with a vegetable, anything from spaghetti squash to broccoli would be delightful. Or, to wow guests with an all-out surf and turf experience, why not add a seared fillet mignon on the side?
WHAT IS IN MAHI MAHI SAUCE?
The lemon garlic cream sauce for this mahi mahi recipe is divine. It’s made with just a few ingredients but delivers a delightful pop of tangy, bright, luscious flavors. You will need:
- Lemon juice: is the star of the sauce, so use freshly squeezed for the best flavor. I use two tablespoons but you can start with less and add more to taste.
- Shallots: you will need three tablespoons shallots. Please don’t substitute with any other onion as shallots are milder and sweeter in flavor with a hint of garlic and won’t overwhelm the sauce, but just enhance it.
- Garlic: use 3-4 garlic cloves depending on your garlic love.
- Chicken broth: low sodium please so we can control the salt.
- Heavy cream: is labeled “heavy whipping cream” and is what makes our sauce delightfully creamy. It also balances the tanginess.
- Cornstarch: thickens the sauce without making it too thick or making a roux.
- Seasonings: salt, pepper, dried thyme, and parsley awaken the flavors of the sauce.
DO I HAVE TO USE HEAVY CREAM?
This mahi mahi recipe swaps the butter used in many lemon sauces for heavy cream so we get both flavor and a richer consistency to swaddle the mahi mahi. If you’re looking to cut calories, you may replace the cream with evaporated or omit it and add butter to taste. You can also omit both heavy cream and butter and squeeze fresh lemon juice directly over your spice rubbed, pan seared mahi mahi.
CAN I MAKE MAHI MAHI recipe GLUTEN FREE?
Yes! Simply swap the flour for gluten free flour and you’re all set.
- 2 Mahi Mahi fillets – thawed
- 2 Tbsp. seafood seasoning (My favorite is Primal Palate’s Seafood Seasoning)
- 1 bunch of fresh asparagus
- 2 cups tiny rainbow potatoes
- 2-3 Tbsp. olive oil
- 1/4 tsp. salt
- 1/4 tsp. pepper
Preheat oven to 425 degrees. F. Slice the tiny rainbow potatoes in half and toss in olive oil, salt, and pepper. Then, spread them out onto a baking sheet and bake for 25 minutes.
While the potatoes are cooking, season the thawed Mahi Mahi fillets with your favorite seafood seasoning.
When the potatoes have cooked for 25 minutes, remove from oven, then add the asparagus to the baking sheet and the seasoned Mahi Mahi. Place a sheet of parchment paper under the Mahi Mahi fillets making sure no paper hangs over the edge. Drizzle olive oil over the asparagus and gently toss to coat.
Place the sheet pan back into the oven and cook for an additional 15 minutes or until the Mahi Mahi fillets are done.
WHAT IS MAHI MAHI
A colorful, strong and powerful fish which you can find all around the world. It was named Mahi Mahi in Hawaii and became more commonly known as that.
However they used to be called dolphinfish which is not the same as dolphins!
The fillet of this delicious fish is moderately firm which makes it ideal for baking, grilling, broiling and pan searing!
What does Mahi Mahi Taste like?
It tastes very mild and sweet. For that you can simply bake it with simple seasoning, garlic and lemon slices and it will taste terrific! It doesn’t have any “fishy” or “oily” taste or feel to it.
Now let’s talk about today’s recipe!
Tips for this Recipe
- I typically find beautiful mahi mahi filets for a decent price at Costco. I like to get their individually packaged frozen filets. But if you don’t have any on hand, you could use cod, tilapia, halibut, or any kind of fish.
- The only ingredient that you may not have on hand for this is the Italian seasoning mix. If you don’t have it available, don’t worry about making a special trip to the store just to get some. We have got you covered. We have a homemade version on our recipe for Zesty Italian Shredded Chicken.
- For a top notch Mahi Mahi meal, serve this dish with a simple side salad and some Easy Stovetop Rice Pilaf with Orzo and our Oven Roasted Asparagus. Your family will love this!