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
- ½ cup Honey Mustard
- 1 Tablespoon Dijon Mustard
- 1 Tablespoon Capers drained
- ½ 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.
That honey mustard sauce…I could drink that.
You don’t have to have a complex ingredient list to have good food. The caper addition is brilliant!
I really like tarragon but never know how to use it. I’m going to give this a shot!
Simple and saucy! I love it, Lea Ann!
I love no recipe required meals.. yummy! thanks
Yum! I love mahi mahi. Definitely a great meal!
Wow, it doesn’t get much easier than this. I want to add more fish to our diet and this is a very tasty way to do it.
Sweet and briny, I love the pairing of honey against capers and the mustard bridges the two. You so smart, Lea Ann!
Looks delicious LA and pretty easy as well. I’ve about decided I like capers alot.
I don’t think I have ever had Mahi-Mahi! Sounds really good!
YUM Mahi Mahi! I’ll have to try this sauce next time I make Mahi Mahi. Nice and healthy, this is perfect for my New Years resolution.
That looks so delicious! I never use tarragon and for the life of me, I don’t know why! Now I want to mix these flavors together just to see what I’m missing. 🙂 Beautiful picture.
I like a little tarragon in my tuna salad sandwiches. Other than that, I don’t use it much.
Mahi mahi was on our menu a LOT when we lived in the islands. When they start running from the south to the north in the Atlantic, they practically jump in your boat when you’re fishing.
Love mustard and tarragon together – fabulous combination and the flavors just pop.Thanks for this recipe Lea Ann. A keeper for sure!
Sam
Being land locked, I don’t know much about fish and where they live and how they behave. Thanks Sam.
Well there you have it! You know I love these posts from you. Anything I can pull together with ease like this is a life saver on most ‘school nights’. Thank you for another clear winner!
Thanks Toni. I happen to love these too. As you know I got the idea to blog these from Duo restaurant and those place mats. My hectic work schedule demands these mid week easy meals.
I have just a precious little sprig of tarragon still growing in my herb pot from summer. This sounds like the perfect way to use it. I’ve had a craving for fish lately. This sounds so good.
I can’t say I ever “crave” fish, but do have a rule that we eat it once a week. Thanks Karen.
I’ll bet this would taste great with tuna steaks too! Sounds delicious.
Absolutely! And chicken cutlets.
That’s a yummy sauce. I love the addition of the capers. I could eat them with anything. Unfortunately I haven’t purchased Mahi Mahi in forever, since the only one I could find was imported and marked as “avoid” on my little seafood guide. Where do you get yours?
Kirsten, I bought the Mahi Mahi from Whole Foods frozen section. It may not make your non imported list. I should check the package next time because I do like to boycott items from Canada. I have a HUGE issue with clubbing baby seals. My stomach turns every time I think about it.
Love capers – I’ll give this a try next time we have tuna 🙂
I’m a caper fan too Karen. I think this sounds great for tuna.
I love tarragon and never use it enough! Thanks for this!
Me too Pam. I think I’ll just set it out on my counter and make myself use it more.
These are my favorite posts on food blogs!!! After the beef we had last night, I was thinking fish was in order for tonight and I think I just found my recipe – thanks Lea Ann – I even have hummus in the fridge for the side!
Thanks! It’s time for me to get back into my “once a week” fish routine.