This Broiled Mahi Mahi with Cherry Tomato Relish recipe highlights a healthy and flavorful mild white fish that cooks very quickly . Only a few simple ingredients are needed to make this recipe. For an extra fresh flavor, make the relish to serve with the fish fillets.
Why this recipe is just so good.....
- Mahi Mahi is a lean, healthy form of protein. It is a low calorie, whitefish that has a firm texture with a mild-moderate sweet flavor. You can enjoy this fish knowing it is low carb and full of health benefits. According to WebMD, it is rich in Omega 3 fatty acids, B3, B6, B12 and selenium.
- Cooking the Mahi Mahi in your broiler guarantees an easy weeknight tasty dinner. Just a bit of olive oil and spices and in less than 10 minutes, the fish is done.
- The cherry tomato relish is full of fresh ingredients that compliments the delicate flavor of the seafood.
Some other quick cooking seafood dishes to try: Blackened Cod, Fried Fish, Blackened Grouper or Tuna Steaks.
Ingredients
You will need the following ingredients to make Broiled Mahi Mahi with cherry tomato relish:
- Mahi Mahi fillets, frozen, defrosted without skin
- olive oil
- Old Bay seasoning
- salt
- black pepper
- lemon wedges
- Cherry tomatoes
- onion, finely chopped
- red peppers, chopped
- garlic clove, finely minced
- butter
- sugar or sugar substitute
- white wine vinegar
- sea salt
- black pepper
Ingredient Notes
- Frozen mahi mahi is a great alternative to fresh because it is less expensive, convenient and easily available. Frozen fish is frozen shortly after it’s caught which means it’s frozen at the peak of freshness. When choosing frozen fish, make sure there aren't ice crystals in the bag. And check that the fillets are vacuum sealed to avoid freezer burn.
- In addition, according to The Better Fish, there is no difference in nutrition or taste between fresh or frozen.
- To Defrost the fish: The safest way to defrost the package of fish is in the refrigerator overnight. You can remove the sealed bag of fillets from the larger package and place in a bowl of cold water. Check the fish after about 15-20 to see if is defrosted. Use fairly quickly after it is defrosted. There is some controversy about the safety of defrosting in the vacuum packaging. However, the USDA discusses defrosting fish in airtight packaging under cold water.
How to make Broiled Mahi Mahi with Cherry Tomato Relish:
- Preheat the oven to "Broil".
- Pat the fish with paper towel to dry any moisture. Lightly rub oil onto the fish. Combine the seasonings and press onto the fish to cover.
- Lightly spray the broiler with nonstick cooking spray.
- Place fish on broiler pan.
Place broiler on the second oven rack. (not at the very top). Bake for 4 minutes.
Flip the fillets and cook for another 3-4 minutes, or until the internal temperature reaches 145°F. The fish will be opaque (not see-through) and flake easily.
Serve with relish and fresh lemon slices.
How to make Cherry Tomato Relish?
**You can use cherry or whole tomato if you prefer. I like the Roma since it has less seeds. Scrape out more before you chop them.
- In a cup or small bowl, stir together the vinegar, seasonings, sugar.
- Heat in a large skillet over medium heat. Add the butter.
- Stir in the onion and saute' for 2 minutes to lightly brown.
- Stir in the peppers and garlic.
- Add the tomatoes, vinegar, sugar and seasonings.
- Saute' the tomato relish for 2-3 minutes. Continue to stir and carefully press down on the tomatoes as they burst. Cook another minute and serve at room temperature.
If you love salsas and relishes, try these other recipes that are perfect accompaniments: Tomato relish, Jalapeno relish, Spicy Tartar sauce, or Tomato Avocado salsa.
Recipe Tips
- Use quick-frozen, individually sealed, high quality mahi mahi.
- Be sure fillets are at least 1 inch thick . If your portions are thinner or smaller, they will cook more quickly that what is stated in the recipe. Always use your meat thermometer to check if the fish is done.
- Always pat dry excess moisture from the fish. This will allow your fish to brown and lightly caramelized.
- Make sure to preheat the broiler. This allows for quick and even browning of the fish fillets.
- You can make the cherry tomato relish earlier in the day or the day ahead. Store in the refrigerator. Bring out to room temperature before serving.
Additions and Substitutions
- If you decide to use fresh mahi mahi instead of frozen, here are some tips from Florida Department of Agriculture and Consumer Services to be able to choose the best fillets:
- Smell: A mild odor, similar to the ocean.
- Color: It should be translucent and pink with a few faint red stripes. Avoid mahi mahi that’s dull, has brown spots. That indicates the fillets are too old.
- Size: Look for firm fillets weighing about 6 oz. and are about 1-inch thick. Thinner fillets can dry out quicker while cooking.
What goes well with Broiled Mahi Mahi?
I would go with some quick and easy vegetables that cook on the stovetop. No need to use the oven since the Mahi Mahi fillets are also on the stovetop. Try Blackened Green Beans, Marinated Broccoli, or Sweet and Spicy Brussels Sprouts.
You could also make some flavored rice or quinoa or a baked potato. If you try to keep carbs low like I do, I would add a salad to my dinner.
Frequently Asked Questions
Should I remove the skin from the Mahi Mahi?
Truthfully, fish can be eaten with the skin. But I personally prefer it without. I think some of the skin is a little too thick to be enjoyable. So it is just your personal preference.
Can I use frozen Mahi Mahi in this recipe?
Yes you can. You should still pat it dry with paper towels and add the seasonings. When broiling, the cooking time will take approximately 3-4 minutes longer. Check for doneness with a meat thermometer.
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PrintBroiled Mahi Mahi
- Prep Time: 10 minutes
- Cook Time: 20 minutes
- Total Time: 25 minutes
- Yield: 2 servings 1x
- Category: Dinner
- Method: Stove Top
- Cuisine: American
Description
This Broiled Mahi Mahi with Cherry Tomato Relish recipe highlights a healthy and delicious flakey fish that cooks quickly . Only a few simple ingredients are needed to make this recipe. For an extra fresh flavor, make the relish to serve with the fish fillets.
Ingredients
- 2 (6ounce each) Mahi Mahi fillets, frozen, defrosted without skin
- 2 teaspoons olive oil
- 1 teaspoon Old Bay seasoning *
- ½ teaspoon salt
- ½ teaspoon black pepper
- lemon slices
Cherry Tomato Relish
- 1 cup Cherry tomatoes, whole
- ¼ cup onion, finely chopped
- ¼ roasted red peppers, chopped
- 1 garlic clove, finely minced
- 1 tablespoon butter
- 1 tablespoon sugar or sugar substitute
- 1 tablespoon white wine vinegar
- ½ teaspoon salt
- ½ teaspoon black pepper
Instructions
Cherry Tomato Relish
- In a cup or small bowl, stir together the vinegar, seasonings, sugar.
- Heat butter in a large skillet over medium heat.
- Add the onion and saute' for 2 minutes to lightly brown.
- Stir in the peppers and garlic.
- Add the tomatoes, vinegar, sugar and seasonings.
- Saute' the tomato relish for 2-3 minutes. Continue to stir and carefully press down on the tomatoes as they burst. Cook another minute and serve at room temperature.
- Preheat the oven to "Broil".
- Pat mahi mahi fillets with paper towel to dry any moisture. Lightly rub the oil onto the fish. Combine the seasonings and press onto the fish to cover.
- Lightly spray the broiler with nonstick cooking spray.
- Place broiler on the second oven rack. (not at the very top). Bake for 4 minutes
- Flip the mahi mahi and cook for another 3-4 minutes, or until an internal meat thermometer inserted into the thickest part of the fish reads 145°F.
- Serve with relish and lemon slices.
Notes
**If you don't have Old Bay, use ¼ teaspoon chili powder, ½ teaspoon Paprika, ¼ teaspoon celery salt.
*Be sure to pat the fish dry to allow the seasonings to stick and allowing browning.
*Always preheat the broiler. Since the fish cooks very quickly, you want the broiler pan to be very hot so the fillets brown easily.
*When cooked properly, the fish flakes with a fork and is opaque (not see through)
*Since this recipe only serves 2 people, you can easily double or triple the ingredients for larger portions.
*If there are any leftover fish, you can store it in an airtight container in the refrigerator for 3-4 days. Or store in the freezer for up to 3 months.
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