Baked mahi mahi is a delightful, light, and flavorful dish that brings the taste of the ocean straight to your table. Originally found in tropical and subtropical waters, mahi mahi—also known as dolphinfish—is a favorite among seafood lovers for its mild flavor, firm texture, and versatility in cooking.
Its lean, flaky flesh absorbs marinades beautifully, making it ideal for baking, grilling, or pan-searing. In this recipe, we’ll bake mahi mahi in a zesty garlic lemon butter sauce that highlights its natural flavors while keeping it juicy and tender.
Ingredients
For the Fish:
-
4 mahi mahi fillets (6 oz each)
-
2 tbsp olive oil
-
Salt and freshly ground black pepper (to taste)
For the Lemon Butter Sauce:
-
4 tbsp unsalted butter, melted
-
3 cloves garlic, minced
-
Juice of 1 lemon (about 2 tbsp)
-
1 tsp lemon zest
-
1 tsp dried oregano (or fresh thyme)
-
1 tbsp chopped fresh parsley (for garnish)
-
Optional: ½ tsp crushed red pepper flakes for heat
Substitutions:
-
Dairy-Free: Use plant-based butter or olive oil instead of regular butter.
-
Low-Sodium: Opt for unsalted butter and adjust salt levels accordingly.
-
Gluten-Free: Naturally gluten-free, just ensure your spices and sides are too.
Step-by-Step Cooking Instructions
Step 1: Preheat the Oven
-
Preheat your oven to 400°F (200°C).
-
Line a baking dish with parchment paper or lightly grease it with olive oil.
Step 2: Prep the Fish
-
Pat the mahi mahi fillets dry with paper towels.
-
Season both sides with salt and pepper.
-
Drizzle with olive oil and gently rub to coat evenly.
Step 3: Make the Sauce
-
In a small bowl, combine melted butter, minced garlic, lemon juice, lemon zest, oregano, and (optional) red pepper flakes.
-
Whisk until well blended.
Step 4: Assemble and Bake
-
Place fillets in the baking dish in a single layer.
-
Pour the lemon butter sauce evenly over the fish.
-
Bake uncovered for 12–15 minutes, or until the internal temperature reaches 137°F (58°C) and the fish flakes easily with a fork.
Step 5: Garnish and Serve
-
Sprinkle with chopped parsley just before serving.
-
Optional: Add a few lemon slices for presentation.
Pro Tips and Cooking Techniques
-
Don’t overbake: Mahi mahi can dry out quickly. Keep a close eye on the time and check doneness early.
-
Use a meat thermometer: Ensures precise internal temperature and perfect texture.
-
Let it rest: Allow the fish to rest for 2 minutes after baking to redistribute juices.
-
Try broiling: For a slightly crisp top, switch to broil mode during the last 2 minutes.
Variations and Customizations
-
Tropical Style: Add chopped pineapple or mango salsa before serving.
-
Mediterranean Twist: Include cherry tomatoes, olives, and capers in the baking dish.
-
Spicy Cajun: Use Cajun seasoning instead of herbs for a Southern-style flavor.
-
Vegetarian Alternative: Try baking tofu or cauliflower steaks with the same lemon butter sauce.
-
Low-Carb Version: Pair with zoodles or roasted asparagus instead of rice or potatoes.
Serving Suggestions
-
Side Dishes: Serve with garlic roasted potatoes, quinoa, or herbed couscous.
-
Vegetables: Great with steamed broccoli, green beans, or grilled zucchini.
-
Beverages: Pair with a crisp Sauvignon Blanc, Pinot Grigio, or sparkling water with lime.
-
Garnish Ideas: Add lemon wedges, parsley sprigs, or microgreens for a fresh look.
Nutritional Information (Per Serving, Approximate)
-
Calories: 290
-
Protein: 32g
-
Carbohydrates: 3g
-
Fat: 16g
-
Fiber: 0g
-
Sugar: 1g
-
Sodium: 180mg
Note: Nutritional values may vary depending on portion sizes and ingredient brands.
Frequently Asked Questions (FAQs)
Can I use frozen mahi mahi?
Yes. Just thaw it completely in the fridge overnight or under cold running water before baking.
How do I store leftovers?
Place in an airtight container and refrigerate for up to 3 days. Reheat gently in the oven at 300°F or in a covered pan over low heat.
Can I marinate the fish beforehand?
Absolutely. A 30-minute marination with lemon, olive oil, and herbs enhances flavor. Avoid marinating too long or the acid may “cook” the fish.
What if I don’t have lemon?
Use lime juice or a splash of white wine vinegar as a substitute for acidity.
Closing Thoughts
Baked mahi mahi is a go-to for busy weeknights, family dinners, or even elegant gatherings. Its mild flavor, fast cook time, and healthy profile make it a crowd-pleaser. Whether you’re a beginner or seasoned home cook, this recipe is an easy way to bring restaurant-quality seafood to your table.
Give it a try, and don’t forget to share your results or drop your questions below—I’d love to hear how your mahi mahi turned out!
