Mahi Mahi
Varieties
Mahi mahi is a large fish; it is usually sold as fillets or steaks. It is available both fresh and frozen.
Preparation, Uses, & Tips
The secret to successful mahi mahi cookery is to not overcook. Whichever of the following cooking methods you choose, your mahi mahi will be cooked when its flesh becomes opaque but is still moist on the inside.
Baking
Rinse fish and pat dry with a paper towel. Place steaks or fillets in baking pan, brush with oil or butter, or cover with sauce made of liquid, herbs and spices, and vegetables. Bake in preheated oven at 400°F (200°C) until a knife slice in the thickest part reveals the flesh to be opaque but still moist.
Grilling
Place steaks or fillets directly on greased grill, 4 to 6 inches (about 10 to 15cm) above prepared coals or fire. Baste with butter, oil, or marinade and close the hood of the grill. For a large fillet, place fish skin-side-down on foil. Cook until opaque and moist on the inside, about 6 to 8 minutes for fish less than 1-inch (about 2.5cm) thick, and 10 to 15 minutes for fish larger than 1-inch (about 2.5cm) thick.
Broiling
Rinse mahi mahi fillets and pat dry with a paper towel. Place fish on a rack above a baking dish. Preheat broiler and adjust oven rack so fish is 3 to 4 inches (about 7.6 to 10cm) from the element. Broil, turning once, until fish is opaque but still moist in the center, about 6 to 10 minutes, depending on the size of the fish.
Frying
Rinse mahi mahi, and pat dry with a paper towel. Dredge in flour and seasonings if desired. Shake off any excess flour. Heat frying pan until hot. Add butter or oil, place fillets in the pan, and cook, turning once, until opaque but still moist in the center—about 2 to 10 minutes, depending on the size of the fish.
Poaching
Bring poaching liquid consisting of water, broth, herbs, and spices to a simmer. Slip in mahi mahi, then cover the pan and keep liquid at a simmer for about 8 minutes per inch (about 2.5cm) of thickness.
Storing
Keep mahi mahi cool on the trip from the market to your house. Never let it stay unrefrigerated for long. To store mahi mahi, remove packaging, rinse fish under cold water, and pat dry with paper towels. Fish deteriorates when it sits in its own juices, so place it on a cake rack in a shallow pan filled with crushed ice. Cover with cling wrap or foil and set in the coldest part of the refrigerator. Mahi mahi will store well this way for up to two days. When well-wrapped, mahi mahi can be frozen for up to two months in a refrigerator freezer and for three to four months in a deep-freeze. Use lined freezer paper, and wrap fish tightly from head to tail with at least two layers of paper. To thaw slowly, unwrap, place in pan, cover, and leave for 24 hours in the refrigerator. To thaw more quickly, place the whole fish (wrapped in a watertight bag) in a sink with cool running water, allowing about 30 minutes per pound (450g). For fastest thawing, use the defrost cycle of your microwave, allowing 2 to 5 minutes per pound (450g), with equal standing time in between zaps (as one minute defrost to one minute resting).
Nutrition Highlights
Mahi mahi (cooked, dry heat), 3 oz. (84.9g)
- Calories: 118
- Protein: 25.5g
- Carbohydrate: 0.0g
- Total Fat: 1.0g
- Fiber: 0.0g
*Excellent Source of: Selenium (40mcg), Niacin (10mg), and Vitamin B6 (0.88mg)
*Good Source of: Potassium (484mg)