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Recipe Series

Mahi Mahi

Hard to believe that this popular delicious fish was once just a discarded by-catch of the tuna industry. Associated with Hawaii because of its name, this beautifully colored fish is found in warm waters all around the world. With a hearty diet of squid and crustaceans, Mahi Mahi can grow to almost 90 pounds. Most market fish however range between 10 and 30 pounds.


Properly called dolphinfish, or dorado, this cold-blooded species is not related to the mammal called dolphin. Harvested from Florida to New England, Mahi Mahi is also prized sportfish: a tremendous fighter and acrobat, it is a worthy catch both for the sport and the palate.


Wild Harvest: Pacific and Atlantic coasts.


Fillets with skin.


Moist, moderate flavor.


Large firm flakes.


.8 g fat per 4 oz.

.4 g saturated fat

96 calories

21 g protein

83 mg cholesterol

99 mg sodium


Fillets can be pan-seared, baked, broiled.

Moderate flavor excellent

for sauces, and blackening.


Steamed Mahi Mahi with Salsa Verde

Servings 2


  • 2 6 oz. Mahi Mahi fillets skinned
  • Salsa Verde recipe follows


  • Wrap fish fillets in foil, shiny side in.
  • Place on rack over 1 inch of simmering water.
  • Cover and cook for 15 minutes for each thickness of fillet.
  • Open foil and drain off any liquid.
  • Place fillets on a serving plate and spoon 1 or 2 tablespoons of Salsa Verde sauce over the fillets.

Salsa Verde

  • 3 tablespoons finely chopped onion
  • 2 cloves finely chopped garlic
  • ½ cup finely chopped parsley
  • 2 tablespoons coarsely chopped capers
  • 3 tablespoons fresh lemon juice
  • ½ cup extra virgin olive oil
  • Whisk together until thoroughly mixed
  • Optional: 1 tablespoon chopped anchovy.
  • Yields 1 cup.

Blackened Mahi Mahi

Servings 2


  • Good Exhaust Fan !


  • 2 6 oz. Mahi Mahi fillets skinned
  • Cajun Blackening Spice Or See Recipe
  • Vegetable Oil


  • In a heavy skillet heat 2-3 tablespoons of vegetable oil over high heat.
  • Sprinkle Cajun Spice on fillets.
  • Carefully place fillets in a skillet and sear for three minutes on each side.
  • Serve immediately.

Quick Homemade Cajun Spice:

  • Mix together ½ teaspoon each – salt, red pepper, white pepper, and black pepper; and 1 teaspoon each - garlic powder, paprika, thyme, and oregano.