Best 2 Flavorful Mahi Mahi Sheet Pan Dinner Recipes
Mahi mahi is a versatile fish that can be cooked in a variety of ways. One of the easiest and most flavorful ways to cook mahi mahi is to bake it in a sheet pan with vegetables. This method of cooking allows the fish to stay moist and flaky, while the vegetables caramelize and become slightly crispy. The result is a delicious and healthy meal that can be enjoyed by people of all ages.
Check out the recipes below so you can choose the best recipe for yourself!
FLAVORFUL MAHI MAHI SHEET PAN DINNER
Steps:
- Preheat the oven to 375 degrees F (190 degrees C). Spray a large sheet pan with cooking spray.
- Mix green beans, olive oil, and seasoned salt together in a large bowl. Coat thoroughly. Place on one quarter of the sheet pan.
- Bake in the preheated oven for 10 minutes.
- While beans are baking, pat mahi mahi dry with a paper towel. Combine butter, lemon juice, and garlic in a small mixing bowl.
- Toss green beans. Spray the empty side of the pan. Add tomatoes and onion; toss well. Place mahi mahi on top and brush with the lemon-garlic mixture. Season fish and tomatoes with salt and pepper.
- Continue baking until fish flakes easily with a fork, about 25 minutes.
Nutrition Facts : Calories 226.3 calories, Carbohydrate 11.8 g, Cholesterol 97.3 mg, Fat 10.2 g, Fiber 3.7 g, Protein 23 g, SaturatedFat 4.4 g, Sodium 694.2 mg, Sugar 2.4 g
17 BEST MAHI MAHI RECIPES
Steps:
- In a skillet large enough to hold the four pieces of Mahi Mahi, bring it to medium heat and add 1 Tablespoon of butter and 1 Tablespoon of olive oil. Once melted and brought up to heat, set the Mahi Mahi in the pan and season generously with salt and pepper.
- Once the fish has turned golden, flip to the other side and repeat - it should take about 4-5 minutes per side. Be sure not to mess with it too much while it's cooking so that it doesn't fall apart.
- When cooked, remove the fish, and set it on a plate using a spatula with a good edge to prevent tearing of the Mahi Mahi.
- Add 1 Tablespoon of Olive Oil to the pan and place in the asparagus - be sure to break off the ends first. Cook until it is tender, around 2-5 minutes, season liberally with salt and pepper, then put on a plate.
- In the skillet, add 2 Tablespoons of butter. Once it melts, add in the 3 cloves of minced garlic and ΒΌ teaspoon of crushed red pepper flakes.
- Cook for around a minute until fragrant, then add in the zest and juice of one lemon along with the 1 Tablespoon of fresh chopped parsley.
- Remove the skillet from the heat, place your Mahi Mahi and asparagus back in, and spoon the sauce over both.
- Serve with a little more parsley sprinkled on top for a beautiful, delicious, and healthy dinner!
Tips:
- Choose the freshest mahi-mahi available: Look for fish that is firm and has a vibrant color. Avoid fish that is dull or has an off odor.
- Use a variety of vegetables: This will add color, flavor, and nutrients to your dish. Some good options include bell peppers, broccoli, carrots, and zucchini.
- Don't overcrowd the sheet pan: Make sure there is enough space between the pieces of fish and vegetables so that they can cook evenly.
- Season the fish and vegetables well: Use a combination of salt, pepper, garlic powder, and paprika. You can also add fresh herbs, such as thyme or rosemary.
- Bake the fish and vegetables at a high temperature: This will help to caramelize the vegetables and create a crispy crust on the fish.
- Serve the fish and vegetables immediately: This dish is best enjoyed fresh out of the oven.
Conclusion:
This mahi-mahi sheet pan dinner is a quick, easy, and delicious way to enjoy this healthy fish. With its vibrant colors and flavors, it's sure to be a hit with the whole family. So next time you're looking for a healthy and flavorful dinner option, give this recipe a try!
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