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4.6 from 21 votes

Pan Seared Mahi Mahi with Mango Salsa

This Pan Seared Mahi Mahi is absolutely mouthwatering! Perfect for spring and summer, but it works anytime of year, since it is pan seared! The salsa is truly something special. This recipe also works well with halibut!

Prep Time
20 mins
Cook Time
20 mins
Total Time
26 mins
Servings: 4
Calories: 195 kcal
Course: Main Course , Dinner
Cuisine: American

Ingredients

For the Salsa:
  • ½ red onion diced
  • 5 oz grape/cherry tomatoes chopped
  • ¼ cup cilantro chopped
  • 1 ripe mango diced
  • 10 oz ripe pineapple diced
  • Juice of 1 lime
  • 2 TB pure honey
  • 1 tsp freshly cracked black pepper
  • ½ tsp coarse kosher salt
For the Fish:
  • 4 mahi mahi fillets 6 oz each, about 1 inch thick
  • Oil for pan frying
  • coarse kosher salt
  • fresh cracked black pepper

Instructions

    Cup of Yum
  1. Prepare the Salsa: In a bowl, combine all salsa ingredients. Cover well and keep chilled in fridge.
  2. For the fish: Sprinkle fillets liberally with kosher salt and pepper on both sides. Heat about 5 TB oil in large frying pan at medium-high until very hot.
  3. Carefully set one or two fillets (don't overcrowd) in hot oil and sear for 2 minutes – lift pan by the handle frequently and shake the pan back and forth briskly, so the fish is being moved around. You don’t want the fish to sit in the same spot the entire time and get stuck on the pan.
  4. Carefully flip fish over. Lower heat to medium. Cook 3-4 minutes (or just until fish loses transparency and becomes fully opaque, mostly firm to the touch) still lifting and shaking pan here and there. Immediately remove fish from pan, and repeat for other fillets.
  5. Plate the cooked fish and serve alongside prepared salsa.
  6. *Note: Your actual cook time will vary depending on fish fillet thickness. If thicker than 1 inch, you may cook a bit longer. If thinner than 1 inch, lessen the cook time. The fish is done at at 125F.

Nutrition Information

Calories 195kcal (10%) Carbohydrates 18.6g (6%) Protein 30.8g (62%) Fat 0.6g (1%) Saturated Fat 0.1g (1%) Cholesterol 78.2mg (26%) Sodium 344.4mg (14%) Fiber 1.6g (6%) Sugar 16.1g (32%)

Nutrition Facts

Serving: 4Serving

Amount Per Serving

Calories 195

% Daily Value*

Calories 195kcal 10%
Carbohydrates 18.6g 6%
Protein 30.8g 62%
Fat 0.6g 1%
Saturated Fat 0.1g 1%
Cholesterol 78.2mg 26%
Sodium 344.4mg 14%
Fiber 1.6g 6%
Sugar 16.1g 32%

* Percent Daily Values are based on a 2,000 calorie diet.