The sweet flavor and firm texture of Mahi Mahi works beautifully for a rich flavored honey mustard sauce. Ready in minutes, this pan seared mahi mahi is an easy, healthy satisfying seafood dinner that’s perfect for a weeknight meal.
Seafood is a perfect choice for weeknight dinners. It cooks in a flash for quick healthy meals. Some of our favorites are, Oven Roasted Ling Cod with Lemon Aioli and Wilted Chard, Shrimp and Mahi Mahi Kabobs, and Heavenly Halibut, (broiled halibut topped with mayonnaise)
What exactly is Mahi Mahi?
Mahimahi is a deep-water fish designed for fast swimming. It is thin-skinned with firm, light pink flesh. It has a delicate flavor that is almost sweet.
Hawaii’s Mahimahi is a highly-regarded product which is best eaten when fresh. Local Mahimahi is superior in quality to the available substitutes — lower-priced fresh mahimahi from Latin America and imported frozen fillets from Taiwan and Latin America.
Mahimahi is commonly used in today’s restaurants for another reason: sustainability. Currently, the National Oceanic and Atmospheric Administration has reported that mahimahi are not being overfished, and can spawn and grow rapidly, keeping their population stable.
Hawaii’s Mahimahi is a highly-regarded product which is best eaten when fresh. Local Mahimahi is superior in quality compared to lower-priced mahimahi from Latin America and imported frozen fillets from Taiwan and Latin America. Source: Hawaii Seafood Organization.
Is it Mahi Mahji? or Mahimahi? Both spellings seem to work.
Here’s why I like it: With its firm white flesh, you to make almost any dish imaginable with mahimahi. It’s hearty enough to withstand grilling, but if you wanted to go in the opposite direction, you can even have it ceviche-style.
You can sear it with salt, pepper, and lime or poach it in a tomato-based sauce. It’s perfect for fish tacos, too. Simply stated, it’s an easy fish to cook.
This recipe uses French Tarragon which adds a light and delicate flavor to any seafood dish. It simply brings out the best in seafood.
This recipe is finished with a honey mustard sauce with capers, that will wow those taste buds.
How To Cook Mahi Mahi
Start with a good fry pan. A cast iron skillet works well, as well as a French Steel Pan. The French Steel is a pan we used exclusively at Culinary School. You can also use a non-stick pan, but please know that most non-stick pans don’t heat to a high enough temperature that will result in a nice sear.
Pro Tips:
- Use a hot pan dry fish. Don’t be afraid of heat. Heat your pan to almost smoking point. While the pan is heating, pat the mahi mahi dry with paper towels. Add a small amount of oil and when the oil looks like it’s shimmering, add the fillet.
- Turn the heat down a little and add the fish and let is sear. Fish cooks quickly, so depending on the thickness of the fillet, only a couple of minutes will do the trick. Don’t move the fish until ready to turn. I always look at the side of the fish, when it looks like it’s cooked half way through then I flip it using a good fish spatula.
- Only cook for about a minute or two more on the opposite side.
- In the meantime, prepare your finishing sauce, so it will be ready to go once the fish has cooked.
Recipe for Mahi Mahi with Honey Mustard Tarragon Sauce
I hope you give this pan seared Mahi Mahi recipe a try. It’s an easy recipe that is full of flavor and easy enough for a weeknight dinner. And if you have a favorite mahi mahi recipe, let me know, I’d love to give it a try.
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What To Serve With Pan Seared Mahi Mahi
- A simple salad is a wonderful choice.
- Easy Oven Baked Rice is a hands-off natural choice.
- Or try Garlic Butter Slow Cooker Baked Potatoes.
And if you’re looking for more seafood recipes, don’t miss my seafood category, you’ll find lots of easy recipes including the most popular on my site for Shrimp Campechana.
Mahi Mahi with Honey Mustard Tarragon Sauce
Ingredients
- 4 Mahi Mahi Fillets 6 – 8 ounces each fillet
- 2 Tablespoons Vegetable Oil
- 1/2 cup Honey Mustard
- 1 Tablespoon Dijon Mustard
- 1 Tablespoon Capers drained
- 1/2 teaspoon Tarragon
Instructions
- Heat a fry pan over medium high heat until hot. Add oil. When oil is hot, add the Mahi Mahi fillets and sear about 2 minutes per side.
- In the meantime in a small saucepan, combine the honey mustard, the Dijon, drained capers and a generous sprinkle of dried tarragon. Heat on low until warmed and combined.
- To serve, place filets on a warm plate and drizzle with the honey mustard sauce. Serve with your favorite sides.
Notes
- Use a hot pan, dry fish. Don’t be afraid of heat. Heat your pan to almost smoking point. While the pan is heating, pat the mahi mahi dry with paper towels. Add a small amount of oil and when the oil looks like it’s shimmering, add the fillet.
- Turn the heat down a little and add the fish and let is sear. Fish cooks quickly, so depending on the thickness of the fillet, only a couple of minutes will do the trick. Don’t move the fish until ready to turn. I always look at the side of the fish, when it looks like it’s cooked half way through then I flip it using a good fish spatula.
- Only cook for about a minute or two more on the opposite side.
- In the meantime, prepare your finishing sauce, so it will be ready to go once the fish has cooked.
Nutrition
Pan Seared Mahi Mahi … It’s What’s For Dinner
Why Trust These Recipes? Lea Ann Brown has lived, worked and played in Colorado for 45 years. She has immersed herself in the Colorado Culinary space, is a Culinary School Graduate and publishes her Colorado food Blog, Cooking On The Ranch.
Going to try this as well as your salad but I’m
Wondering what is in the other bowl? Or another good side to serve with this. Thanks!
Good Morning Shannon
The other bowl contains hummus and pita.
Keeping things healthy, good side dishes would be:
Green Vegetable Medley (a Martha Stewart Recipe) link: https://highlandsranchfoodie.com/green-vegetable-medley-2/
Mediterranean Broccoli; https://highlandsranchfoodie.com/mediterranean-roasted-broccoli-and-tomatoes/
or Greek Stuffed Bell Peppers: https://highlandsranchfoodie.com/greek-stuffed-bell-peppers/
Or a potato dish like:
Slow Cooker Garlic Butter Baked Potatoes: https://highlandsranchfoodie.com/slow-cooker-baked-potatoes/
or Scalloped Potatoes: https://highlandsranchfoodie.com/old-fashioned-scalloped-potato-casserole-2/
Check out my side dish category, you’ll fine more ideas. https://highlandsranchfoodie.com/side-dishes/
Let me knowif you have anyother questions.
Any chance you have a recipe for that side salad?
Hi Yvonne! Absolutely: https://highlandsranchfoodie.com/9-secrets-to-a-remarkable-tossed-salad/
So simple, but so super tasty looking. It’s been too long since I’ve had a good mahi mahi too.
Frozen from Whole Foods. I’d have to say I was impressed. I’m so darn picky about texture and of course fresh flavor.
OK…made this and LOVED it! I used Mahi Mahi and mixed together my honey, mustard, horseradish sauce like we discussed until I got the flavor I was looking for…DELICIOUS and the capers brought it all together! We ate late that night and it was such a breeze to cook the fish and cover w/the sauce (that I had made earlier in the evening)…husband loved it!!!! Thanks Lea Ann!!!
I’m so glad it turned out good! I’m always a little nervous when someone says they’re going to try one of my recommendations. 🙂