What Is Mahi Mahi and How Do You Cook It?
Plus, get our best Mahi Mahi recipes.
DotDash Meredith Food Studios
A fish so nice you say it twice! The name mahi mahi comes from the Hawaiian word for strong, so it translates as “strong strong." It is also sometimes called dolphinfish (though it has no relation to that animal) or dorado.
This fish has a firm flesh and a mild, sweet flavor that makes it very versatile, making it a great way to add more seafood to your meal rotation. Read on to learn more about mahi mahi and how to cook it at home.
What is Mahi Mahi?
Mahi mahi is a fish that swims in the South Pacific Ocean, the Mediterranean, the Caribbean, and (sometimes) the Atlantic. It has a tough skin that is not eaten and a firm white flesh similar to swordfish or halibut (though it costs less than both).
That firm texture makes mahi mahi ideal for grilling or a high-heat sear. You likely won’t see fresh whole or fresh filets of mahi mahi at your store. Instead, look for frozen mahi mahi filets—an affordable protein to keep on hand for easy meals.
How to Cook Mahi Mahi
Mahi Mahi might as well be the chicken of the sea in many ways: It can be grilled, air-fried, baked, or pan-seared. Skip more delicate cooking methods like poaching or steaming, which are too gentle for this firm fish.
It’s also very lean, so you’ll want to be careful not to overcook it. If the filets include the skin, leave it on so they hold their shape while they cook. As with any fish, be sure to pat it dry with paper towels and coat your pan or grill grates with oil to help keep the fish from sticking. Cook for about 10 to 15 minutes, depending on your cooking method. The fish will be done when it is no longer opaque and flakes easily with a fork.
Is Mahi Mahi Healthy?
Mahi Mahi is leaner than oily fish like salmon and sardines, but it is still a good source of beneficial omega-3 fatty acids. It is also rich in iron and selenium, a nutrient with anti-inflammatory properties that is also great for your heart health. Like many fresh fish, the fact that mahi mahi is low in calories and high in protein makes it a healthier choice compared to other proteins like red meat.
Is Mahi Mahi Sustainable?
According to the Monterey Bay Aquarium’s Seafood Watch, Mahi Mahi that is caught by U.S. fisheries in the North Atlantic is considered the best choice. This means that fisheries don’t have a significant impact on the environment and that there’s less of a danger of overfishing (mainly because mahi mahi develop fairly fast). Pole-and-line-caught mahi mahi is best, as other methods can impact bycatch (fish that weren’t intended to be caught and often go to waste).
Mahi Mahi Recipes
Cooking mahi mahi is easy and delicious—the hardest part will be deciding which recipe to try first! Luckily, we’ve collected sixteen of our favorites in this Top-Rated Mahi Mahi Recipes gallery. A few recipes you won’t want to miss:
A tropical trip to the Caribbean: Mahi Mahi with Coconut Rice and Mango Salsa
Pan-seared fish with a Tuscan twist: Mahi Mahi with Artichokes and Sun-Dried Tomatoes
Crispy, golden air-fried filets: Panko-Crusted Air Fryer Mahi Mahi
Ready to incorporate more fish into your meals? Learn more about how to shop, store, and cook fish if you are a beginner and what to look for in fresh fish from your seafood counter.
Read the original article on All Recipes.
