Mahi Mahi or Dorado is the Hawaiian name for dolphinfish ( no connection with dolphins). It is found in tropical and sub-tropical waters around the globe. It is a versatile fish that remains wonderfully moist and is great for marinading, poaching, steaming, baking, grilling, blackening, boiling or pan frying. It is an excellent source of protein and vitamins like B5, B6, B12 as well as minerals like potassium and selenium. One serving of Mahi Mahi has 62 micrograms, more than 100% of your recommended daily amount of Omega-3 fatty acids, the healthy fat that benefits the heart and cuts down inflammation. This pan-seared mahi mahi cooked in a cast iron pan is simple but absolutely irresitible. It is a melt-in-your-mouth deliciousness with garlic lemon butter and easy as 1 2 3 @sarchakra
PREP TIME: 5 mins
COOK TIME: 10 mins
YIELDS: Serves or makes 2
- Mahi Mahi fillet 3
- Salted butter 4 tbsp
- Olive oil 1 tbsp
- Oregano 1 tsp
- Thyme 1 tsp
- Onion flakes 2 tsp
- Garlic 1 tbsp
- Sea salt
- Black pepper 2 tsp plus for the fish
- Basil 2 tbsp
- Lemon ½, juiced
- In a pan heat butter. Add garlic. Let it melt. Add black pepper, basil and lemon juice. Turn the heat off.
- In a plate take the Mahi Mahi filets and pat dry with kitchen towels.
- Heat olive oil in a cast iron pan till sizzling hot. Season each side of the fish with salt and pepper. Put the filet down on the seasoned side. Sprinkle with oregano, thyme, onion flakes and cook for 5 mins. Flip when one side is done. Repeat the seasoning with the herbs on the other side too. Cook till fish is done.
- Put fish on a serving plate. Drizzle the warm seasoned butter. Serve.
- I served this dish with some hash browns but you could serve it with a plate of rice or a quick salad too.
The lemony garlic sauce can be used in so many other dishes like pasta, chicken bake, rice dishes or even other kinds of fish like cod.
Mahi Mahi should be cooked to around 137 degrees F. Overcooking it will dry the fish out quickly.