Oven Roasted Mahi Mahi (Healthy Fish Recipe) (2024)

Flavorful and flaky Oven-Roasted Mahi Mahi is ready in under 20 minutes!

This easy recipe uses ingredients like lemon and Old Bay or blackened seasoning for a delicious and healthy meal. Perfect for a weeknight dinner!

Are you looking for a simple and delicious way to prepare mahi? We love roasting fish in the oven. Roasting preserves the fish's natural flavors and it stays moist while it cooks.

This fish is seasoned with Old Bay original flavor. You can pick it up at any fish market or grpcery store.

With just a few basic ingredients and a hot oven, you can have a mouthwatering healthy seafood meal on the table in minutes!

What is Mahi Mahi?

Mahi Mahi, also known as dolphin fish or dorado, is a colorful species found in warm ocean waters globally.

In the Florida Keys, it's a popular choice. We have a lot of Mahi swimming outside!

With firm, mild-flavored flesh, this fish is ideal for grilling, baking, frying, sauteing, searing, or even raw in dishes like ceviche.

Its vibrant appearance and delicate taste make it a favorite among seafood lovers worldwide.

The Best Roasted Mahi Mahi

Come on down to Key Largo, hop on a fishing boat, and catch some fresh Mahi-mahi.

There is nothing like fresh fish, but frozen fish fillets can also be great!

If you are buying fish from your grocer's fish counter, smell the fish before purchasing and make sure it smells like the sea and looks moist.

Like ourRoasted Yellowtail, the simple seasoning of Old Bay elevates this meal and turns it into something quite special.

How To Season Roasted Fish Fillets

Seasoning baked fish is a simple step in enhancing the flavor of fish. Here are two popular seasoning options:

#1 - Old Bay Seasoning

Old Bay Seasoning is a classic American seasoning blend for fish and shellfish.

It contains a mix of herbs and spices including celery salt, paprika, mustard, and black pepper, among others.

To use, simply sprinkle Old Bay seasoning over the fish before roasting, allowing its flavors to infuse during cooking.

#2 - Blackened Seasoning

Another of my favorite seasonings is blackened seasoning. Originating in New Orleans and popular in the south, blackened seasoning is very tasty and a little spicy.

Try our Homemade Blackened Seasoning which includes a blend of spices such as paprika, garlic powder, onion powder, thyme, oregano, cayenne pepper, and black pepper.

Blackenedis a method of cooking fish where the fillets are coated in a flavorful spice mixture and cooked in a large skillet at high heat.

Keep a jar ofhomemade blackened seasoningin your pantry for convenience, and sprinkle it generously over the fish (vegetables too!) before roasting or baking to add a bold and spicy flavor.

I use blackened seasoning to make great Blackened Swordfish and Cajun Shrimp. It can also be used to make mahi or blackened dolphin fish.

Experiment with these seasoning options to find your preferred flavor profile when baking fish, whether you enjoy the savory and aromatic taste of Old Bay or the spicy kick of homemade blackened seasoning.

What You Need

• Mahi Mahi fillets
• olive oil
• unsalted butter
• Old Bay or blackened seasoning
• lemons
• salt and black pepper to taste
• fresh parsley, either flat leaf or curly

See the recipe card below for quantities.

Substitutes for Mahi

We have some other local fish you can use in this recipe.

Try this recipe with yellowtail snapper, mutton snapper, mangrove snapper, snook, tripletail, hogfish, or grouper.

Any thin white fish fillet will work. The baking time will vary depending on the thickness of the fish.

How to Roast Fish

This baked Mahi recipe is ready in 20 minutes.

1. Preheat your oven to 375°F (190°C) and position the oven rack in the center of the oven.
2. Rinse the fish fillets under cold water and gently pat them dry with paper towels.
3. Place the fillets on a glass baking dish or a sheet pan lined with parchment paper. If parchment paper isn't available, lightly spray the pan with cooking oil.
4. Brush each fish fillet with olive oil.
5. Generously sprinkle seasoning over each fillet, then scatter butter over the top.
6. Roast the fish for 10-15 minutes, adjusting the time based on the thickness of the fillets. The fish is ready when it easily flakes with a fork, and the internal temperature reaches 145°F (63°C) on a meat thermometer.
7. While the fish is cooking, zest a lemon.
8. Remove the pan from the oven and allow the fish to rest for two minutes before serving.
9. Garnish the fish with lemon zest, fresh parsley, and lemon wedges for added flavor.

Storage and Reheating

• Store any leftover cooked fish in an airtight container in the refrigerator for up to 3 days.
• When reheating, gently warm the fish in the microwave or oven until heated through, for about a minute, being careful not to scorch it.
• You can also heat the fish in a small skillet over medium heat with a little olive oil for a few minutes.

Shown here is leftover mahi with Poached Garlic Mashed Potatoes and Peach Mango Salsa.

Tips for Success

• Find a reputable fish market to purchase fish.
• Cut your Mahi fillets evenly sized so they cook at the same rate.
• Avoid overcooking the fish, as it can become dry and tough. Keep a close eye on it towards the end of the cooking time to prevent this.
• Feel free to customize the seasoning according to your preferences. You can experiment with flavored olive oil for extra flavor.
• Serve the baked mahi-mahi with your favorite sides, such as steamed vegetables, rice, or a green salad.

This fish dinner is healthy too! With 275 calories per serving, it's grain free, gluten-free, paleo, and perfect for a low-carb diet. Each serving has 275 calories

Best Sides for Baked Mahi Mahi

Here are some of our delicious side dishes to go with your fish dinner:

1. Sweet and Creamy Macaroni Salad
2. Lemon Asparagus Rice
3. Authentic Spanish Rice Recipe with Peas
4. Peach Mango Salsa
5. Roasted Broccoli and Carrots
6. Cauliflower Rice
7. Oven Roasted Baby Gold Potatoes
8. Chickpea Cucumber Tomato Feta Salad
9. Quick Cheddar Mac and Cheese

Key Takeaway

Roasting Mahi at 375°F (191°C) for 10-15 minutes results in perfectly cooked fillets that are moist, delicious, and easy to prepare.

By following this simple oven-roasted fish recipe, you can create a delicious seafood dish that will impress your family and friends.

For seasoning, use a bottle of Old Bay that you can pick up at your fish market or our homemade blackened seasoning recipe.

Pair the baked mahi with your favorite sides for a healthy homemade meal.

To cook Mahi on the stove, try our Pan Seared Mahimahi with Basil Butter recipe.

We also have a recipe for Crispy Pan-Fried Mahi Mahi, Mahi Fish Sticks 🐠

Recommended Florida Keys Fish Recipes

• How To Roast a Whole Snapper in The Oven
• Crispy Yellowtail Sandwich
• Broiled Yellowtail with Blackening Seasoning
• The Best Snapper Recipes
• Roasted Yellowtail Snapper with Old Bay

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