Baked Mahi Mahi with Parsley Sauce

Baked Mahi Mahi with Parsley Sauce is a delightful and healthy dish that’s perfect for a weeknight dinner or a special occasion. The flaky, tender fish pairs beautifully with the fresh, vibrant parsley sauce, creating a meal that’s both elegant and easy to prepare. If you’re looking for a simple yet impressive seafood recipe, this one is sure to become a favorite.

Choosing the Perfect Mahi Mahi

What to Look for When Buying Mahi Mahi

When purchasing Mahi Mahi, look for fillets that are firm, moist, and have a slightly translucent appearance. Avoid fish with a strong fishy smell or any discoloration.

Benefits of Eating Mahi Mahi

Mahi Mahi is a lean protein that’s rich in vitamins and minerals, including vitamin B12, phosphorus, and selenium. It’s also low in fat and calories, making it a healthy choice for seafood lovers.

Preparation Steps

Cleaning and Prepping the Fish

1. Rinse the Mahi Mahi fillets under cold water and pat them dry with paper towels.
2. Place the fillets on a plate and drizzle with olive oil, ensuring they are evenly coated.

Marinating the Fish

1. Season the fillets with salt, pepper, garlic powder, and paprika (if using).
2. Let the fish marinate for at least 15 minutes to absorb the flavors.

Baking the Mahi Mahi

Oven Preparation

1. Preheat your oven to 400°F (200°C).
2. Line a baking sheet with parchment paper or lightly grease it with olive oil.

Baking Instructions

1. Arrange the Mahi Mahi fillets on the prepared baking sheet.
2. Place lemon slices on top of each fillet.
3. Bake for 12-15 minutes, or until the fish is opaque and flakes easily with a fork.

Checking for Doneness

• The internal temperature of the fish should reach 145°F (63°C).

Making the Parsley Sauce

Ingredients for the Sauce

• 1 cup of fresh parsley leaves
• 2 cloves of garlic
• 1/4 cup of olive oil
• 2 tablespoons of lemon juice
• Salt and pepper to taste

Steps to Prepare the Sauce

1. In a food processor, combine the parsley, garlic, olive oil, lemon juice, salt, and pepper.
2. Blend until smooth, adding more olive oil if needed to achieve the desired consistency.
3. Taste and adjust seasoning as necessary.

Serving the Baked Mahi Mahi

Plating the Dish

1. Place the baked Mahi Mahi fillets on a serving platter.
2. Drizzle the parsley sauce generously over the fish.
3. Garnish with fresh herbs and additional lemon slices if desired.

Ideal Side Dishes

• Steamed vegetables (such as asparagus or green beans)
• Quinoa or rice pilaf
• Mixed green salad

Tips and Tricks for Perfect Baked Mahi Mahi

Keeping the Fish Moist

• Brush the fish with olive oil before baking to help retain moisture.
• Cover the fish with foil during the initial baking time, then uncover for the last few minutes to achieve a nice finish.

Achieving the Perfect Flavor Balance

• Use fresh herbs and citrus to enhance the natural flavors of the fish.
• Don’t over-season; let the delicate flavor of the Mahi Mahi shine through.

Avoiding Common Mistakes

• Avoid overcooking the fish, as this can make it dry and tough.
• Ensure the fillets are of uniform thickness for even cooking.

Health Benefits of Mahi Mahi

Nutritional Information

• Mahi Mahi is a good source of lean protein, essential vitamins, and minerals.
• It’s low in saturated fat and calories, making it a heart-healthy choice.

Health Advantages

• Supports brain health due to high levels of vitamin B12.
• Promotes bone health with phosphorus content.
• Boosts immune function with selenium.

Common Mistakes to Avoid

Overcooking the Fish

• Keep a close eye on the baking time to avoid overcooking.
• Use a meat thermometer to check for doneness.

Using Inadequate Seasoning

• Season the fish adequately to enhance its natural flavors without overpowering them.

Variations of Baked Mahi Mahi

Spicy Baked Mahi Mahi

• Add a pinch of cayenne pepper or red chili flakes to the seasoning mix for a spicy kick.

Mediterranean-Style Baked Mahi Mahi

• Top the fillets with diced tomatoes, olives, and capers before baking for a Mediterranean twist.

Cultural Significance

Mahi Mahi in Global Cuisine

• Mahi Mahi is enjoyed in various cuisines around the world, from Caribbean to Asian dishes.
• It’s often used in tropical recipes due to its firm texture and mild flavor.

The Popularity of Mahi Mahi in Healthy Diets

• Its low-fat content and high protein make it popular among health-conscious eaters.
• Often recommended in Mediterranean and heart-healthy diets.

Frequently Asked Questions (FAQs)

Can I Use Frozen Mahi Mahi?

• Yes, but make sure to thaw it completely and pat it dry before baking.

How to Store Leftovers?

• Store in an airtight container in the refrigerator for up to 3 days.

What Other Sauces Can I Use?

• Lemon butter sauce, mango salsa, or a simple garlic herb butter are great alternatives.

How to Make the Dish Ahead of Time?

• You can prepare the fish and sauce a few hours ahead and bake it just before serving.

Is Mahi Mahi Sustainable?

• Look for Mahi Mahi certified by sustainable seafood organizations to ensure eco-friendly choices.

Conclusion

Baked Mahi Mahi with Parsley Sauce is an easy, delicious, and healthy way to enjoy seafood. The combination of tender fish and vibrant parsley sauce creates a dish that’s both satisfying and impressive. Give this recipe a try and delight your taste buds with the fresh flavors of this wonderful meal!

Yield: 4

Baked Mahi Mahi with Parsley Sauce

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Baked Mahi Mahi with Parsley Sauce is a delightful and healthy dish that’s perfect for a weeknight dinner or a special occasion. The flaky, tender fish pairs beautifully with the fresh, vibrant parsley sauce, creating a meal that’s both elegant and easy to prepare. If you're looking for a simple yet impressive seafood recipe, this one is sure to become a favorite.

Prep Time 10 minutes

Cook Time 15 minutes

Ingredients

• 4 mahi mahi fillets, about 1 – 1 1/2 pounds
• Salt & pepper, to taste
• 1/4 cup lemon juice
• 3 tablespoons olive oil
• 2 tablespoons finely chopped fresh parsley
• 1 tablespoon capers + 1 teaspoon brine
• 1 tablespoon minced garlic
• 1/4 teaspoon coarse salt

Instructions

1. Preheat oven to 400˚F.
2. Season mahi mahi with salt & pepper. Place in a baking dish.
3. Stir the remaining ingredients together in a small bowl. Spoon about 1/2 the sauce onto the mahi mahi and reserve the rest for later.
4. Bake the mahi mahi for about 10 – 15 minutes, or until the fish flakes easily with a fork.
5. Remove from oven and top with remaining sauce before serving.

Nutrition Information:

Amount Per Serving: Calories: 236