Because it is also known as dolphinfish, mahi-mahi is sometimes confused with the sleek, playful mammal. However, the two species are different, although both inhabit the tropical and subtropical waters of the Atlantic and Pacific oceans. Mahi-mahi makes an excellent choice as the centerpiece of a healthy meal, as it contains a hearty dose of protein, B-vitamins, potassium, phosphorus and selenium while remaining low in saturated fat. And pairing it with mango salsa adds vitamins A and C to the mix. Consider serving mahi-mahi and mango salsa inside a tortilla with cabbage to create fish tacos or simply pair with coconut rice for a nutrient-packed and refreshing summer entree.
Step 1
Defrost the mahi-mahi if it is frozen. The best way to defrost frozen fish is in the refrigerator. Place the mahi-mahi in the refrigerator the day before cooking, letting it thaw overnight. If you haven’t allowed enough time, put the frozen mahi-mahi in a re-sealable plastic bag, seal the bag shut and let it float in a bowl of cool water. In a real pinch, defrost mahi-mahi in the microwave using the “defrost” setting, stopping when the icy fish is just barely pliable.
Step 2
Assemble the salsa. Peel the mango, discarding the seed. Chop the mango, red onion, bell pepper and tomato into bite-size pieces. If you’re using a jalapeno, serrano, chili or other hot pepper, dice it very finely. De-stem the cilantro, discarding the stems and reserving the leaves. Toss these ingredients into a bowl along with the lime juice. Add salt to taste and stir. Set aside.
Step 3
Decide which method to use to cook the mahi-mahi. It can be grilled on an outdoor grill, broiled in the oven or cooked on the stove in a grill pan or regular pan. If you’re broiling, position the oven rack so that the broiling pan sits about 4 inches from the top of the oven, adjusting the rack lower for mahi-mahi thicker than an inch and higher for fish thinner than an inch.
Step 4
Coat the cooking device of your choice with nonstick cooking spray or brush it with a bit of olive oil. Turn it on and allow it to heat to medium-high. If broiling, turn the oven to its “broil” setting.
Step 5
Brush or rub one side of the mahi-mahi with olive oil, lime juice or a combination of the two and sprinkle with salt and pepper. With this side facing downward, lay mahi-mahi on the grill, broiler rack, grill pan or skillet. Coat the top of the fish with the same ingredients.
Step 6
Cook the mahi-mahi. If you’re grilling – whether on an outdoor grill or a stovetop grill pan – or broiling, cook the fish for about four to five minutes, then gently turn it over, letting it cook an additional four to five minutes on the opposite side. For pan-searing, cook for three minutes on each side.
Step 7
Check the mahi-mahi for doneness with a meat thermometer. No matter the cooking method, the USDA recommends cooking fish to an internal temperature of 145 degrees Fahrenheit at minimum. If you don’t own a meat thermometer, insert a knife or fork into the center of the mahi-mahi. If the flesh appears opaque and flakes easily, the fish is done.
Step 8
Place each mahi-mahi fillet on an individual serving plate and top with mango salsa.
Tips and Warnings
- You may optionally warm the mango salsa in the microwave or on the stove before serving. A broiling pan consists of two separate pieces: a drip pan and a rack.
- If broiling, wear mitts when removing the pan from the oven. Thoroughly wash your hands, as well as any plates or utensils that touched raw fish. Don’t place cooked fish on plates that held raw fish. Use gloves when handling raw hot peppers.
Things You'll Need
- Stove, oven or grill
- Grill pan, broiling pan or skillet
- Cooking spray
- Brush
- Mahi-mahi fillets or steaks
- Olive oil
- 1 mango
- 1/2 of a red onion
- 1/2 of a bell pepper, any color
- 1 small tomato or 6 cherry tomatoes, optional
- 1 jalapeno, chili, serrano or other hot pepper, optional
- Fresh cilantro, to taste
- 1/4 cup lime juice
- Salt and pepper
- Bowl
- Spoon
- Spatula or tongs
- Meat thermometer, knife or fork
References
- National Oceanic and Atmospheric Administration Marine Fisheries Service: Mahi-mahi (Dolphinfish)
- USDA Food Safety and Inspection Service: Keep Food Safe – Food Safety Basics
- Food and Drug Administration: Fresh and Frozen Seafood -- Selecting and Serving it Safely
- My Gourmet Connection: A Simple Guide To Broiling Fish
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