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    Home / Recipes / Dinner / Mediterranean Mahi Mahi

    Mediterranean Mahi Mahi

    September 14, 2022 by Keto Cooking Christian 2 Comments

    This post may contain affiliate links. As an Amazon Associate I earn from qualifying purchases, see Disclosure.
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    Mediterranean Mahi Mahi features moist and perfectly seasoned pan-seared fillets with a robust sun-dried tomato and pine nut-based topping. It's perfect for a quick healthy meal any night of the week.

    closeup of Mediterranean Mahi Mahi in skillet
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    Jump to:
    • ❤️ Why You’ll Love this Pan-Seared Mahi Mahi
    • 🛒 What You’ll Need for Mediterranean Mahi Mahi
    • How to Make Mediterranean Mahi Mahi
    • Do You Leave the Skin on Mahi-Mahi While Cooking?
    • What Does Mahi-Mahi Taste Like?
    • How Do You Know When Mahi-Mahi is Done?
    • How Do I Serve Mediterranean Style Mahi-Mahi?
    • Tips for Cooking the Best Mahi-Mahi
    • Is Mahi Mahi Healthy?
    • More Keto Fish Recipes

    ❤️ Why You’ll Love this Pan-Seared Mahi Mahi

    • Tender flaky fish with sweet, salty and briny topping
    • Easy to make in under 30 minutes
    • Creative way to serve any fish you like
    • Fresh vibrant colors and flavors 
    overhead closeup of Mediterranean Mahi Mahi on white plate

    During a busy and hectic week, if cooking a delicious and healthy restaurant quality meal seems impossible, this easy Mediterranean Mahi-Mahi recipe comes to the rescue. Using wholesome and nutritious ingredients, you can have it prepared and plated in just 20 minutes!

    This incredible recipe starts with tender and succulent mahi fillets that are seasoned and pan seared to perfection. Then a Mediterranean-style topping is added that creates a taste and texture explosion with the first bite. Lemony, briny, tangy, sweet, it’s all there in one savory and delicious dish!

    4 pieces of Mediterranean Mahi Mahi on white plate

    Whether you're wanting a quick weeknight meal or you're looking for truly a spectacular dinner that will impress all your guests, you'll simply love this Mediterranean style Mahi-Mahi.

    If you love all the flavors in this recipe, you should also check out this Mediterranean Tuna Salad. It makes an awesome last minute lunch that is brimming with some of these same flavors.

    🛒 What You’ll Need for Mediterranean Mahi Mahi

    • Mahi Mahi
    • Kalamata olives
    • Sun-dried tomatoes
    • Capers
    • Garlic
    • Pine nuts
    • Lemon
    • Parsley
    • Butter
    • Smoked paprika
    • Garlic salt
    • Ground black pepper
    • Optional: red pepper flakes

    *Exact measurements are listed in the recipe card below.

    🥣 Recommended Tools

    • Large nonstick skillet
    • Instant read thermometer
    • Sharp Kitchen Knife

    How to Make Mediterranean Mahi Mahi

    Cut the Mahi Mahi into 8 pieces and dry both sides with paper towels. 

    8 pieces of mahi mahi raw on cutting board with spices

    Season with the smoked paprika, salt and pepper.

    6 pieces of mahi mahi skin side up in skillet

    Heat a large nonstick skillet to medium and add in the butter and half of the sun-dried tomato oil. Add in the mahi mahi skin side up and sear for a few minutes. 

    Tip: Using the sun-dried tomato oil is a great way to give your fish extra flavor!

    pan seared mahi mahi in skillet

    Gently flip the fish over and cook a few more minutes on the other side. Once the temperature reaches at least 125°F-145°F when checked with an instant read thermometer, remove and set aside.

    Tip: Try to resist the urge to move the mahi until it has a good sear and is ready to flip. This will create a nice crust over the tops.

    minced garlic and lemon juice in skillet

    In the same skillet, add in the garlic and sauté for about 15 seconds, making sure you don’t brown it. Stir in the remaining sun-dried tomato oil, lemon juice and zest.

    chopped olives sun-dried tomatoes and capers in skillet

    Once combined, add in the sun-dried tomatoes, olives, capers, parsley, then cook for another 2 minutes.

    chopped olives sun-dried tomatoes pine nuts and capers in skillet

    Add the toasted pine nuts and toss.

    8 pieces of Mediterranean Mahi Mahi in skillet

    Add the mahi mahi back into the skillet, spooning the mixture over the tops and once it’s heated through, remove and serve.

    closeup of Mediterranean Mahi Mahi in skillet

    Do You Leave the Skin on Mahi-Mahi While Cooking?

    I always recommended leaving the skin on while you’re cooking Mahi Mahi fish. The skin helps the fish stay moist while cooking. The fat in the skin also helps the fish to release from the pan or grill, without tearing the delicate meat.

    closeup of Mediterranean Mahi Mahi pieces on white plate

    What Does Mahi-Mahi Taste Like?

    Mahi-mahi is a meaty type of white fish that has large flakes when it’s cooked. It's very mild, so it can take on the flavor of anything you add to it. This fish pairs really well with bold seasonings like the ones in the sun-dried tomato and caper topping in this recipe.

    chopped olives sun-dried tomatoes and capers in glass bowl

    How Do You Know When Mahi-Mahi is Done?

    The very best way to tell if you Mahi-Mahi is done is to use an instant read thermometer in the thickest portion of the fillet. The USDA recommends a reading of 145°F for it to be considered done.

    If you don't have a thermometer, you can take a fork and press down on the fillet. It should flake easily and should not have any spots that appear transparent.

    closeup overhead view of piece of Mediterranean Mahi Mahi on white plate

    How Do I Serve Mediterranean Style Mahi-Mahi?

    • If you’re not strict Keto, this mahi recipe will take Taco Tuesday to a whole new level. Serve it with low carb tortillas with some of the robust topping mixture for a meal the whole family will love.
    • For those on strict Keto or low carb diets, you can simply serve with a side of cauliflower rice, grilled broccolini or a grilled zucchini.
    • You can never go wrong with when you serve mahi-mahi in a lettuce wraps or flaked apart over a simple salad.
    closeup of Mediterranean Mahi Mahi on white plate with lemon slices and parsley on side

    Tips for Cooking the Best Mahi-Mahi

    • If you can’t find fresh mahi in your grocery store, the next best thing is to look for some that say, “quick-frozen” on the package.
    • Before cooking it, dry the fillets off really well with paper towels. This gets the excess moisture off and allows the seasonings to stick and the fish to sear properly.
    • Always make sure your skillet it hot before adding the fish. You want it to sear and not steam.
    • Don’t crowd the skillet. Allow a little room around each fillet so the edges and sides of the fish are able to cook evenly. If the pan is overcrowded, the top and bottom of the fillets will be done, but the sides and center won’t be cooked all the way through.
    • Whether you’re using stainless, nonstick or cast iron, once you place the fish into the skillet, don’t move it around and flip to too often. In fact, it’s best it you try to only flip it once. This not only ensures it gets nice color, but it also prevents the filets from breaking apart.
    mahi mahi fillet on white cutting board with skin on

    Is Mahi Mahi Healthy?

    The addition of Mahi-Mahi is a great choice for Keto or any healthy diet. It’s an excellent low carb source of protein and it also contains essential amino acids which are good for the body. Mahi-mahi a rich source of iron and B vitamins as well.

    More Keto Fish Recipes

    • Spinach Artichoke Stuffed Salmon
    • Red Snapper with Lemon Caper Sauce
    • Baked Cod with Greek Salsa
    • Maple Glazed Salmon
    • Air Fryer Cod
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    closeup of Mediterranean Mahi Mahi in skillet

    Mediterranean Mahi Mahi

    Mediterranean Mahi Mahi features moist and perfectly seasoned pan-seared fillets with a robust sun-dried tomato and pine nut-based topping.
    5 from 2 votes
    Author: Julianne
    Servings 8
    Print Pin
    Save RecipeSaved!
    PREP 10 minutes mins
    COOK 10 minutes mins
    TOTAL 20 minutes mins

    Ingredients
     

    • 2 pounds fresh Mahi Mahi
    • ½ cup Kalamata olives, quartered
    • ½ cup sun-dried tomatoes, chopped
    • 1 ½ tablespoons capers
    • 4 cloves garlic, minced
    • ¼ cup pine nuts, toasted
    • 1 lemon, zest and juice
    • 2 tablespoons fresh parsley, chopped
    • 2 tablespoons sun-dried tomato oil, divided
    • 1 tablespoon butter
    • ½ teaspoon smoked paprika
    • ½ teaspoon garlic salt
    • ¼ teaspoon ground black pepper
    • Optional: pinch of red pepper flakes

    Instructions
     

    • Cut the Mahi Mahi into 8 pieces and dry both sides with paper towels. Season with the smoked paprika, salt and pepper.
    • Heat a large nonstick skillet to medium and add in the butter and half of the sun-dried tomato oil. Add in the mahi mahi skin side up and sear for a few minutes. Gently flip the fish over and cook a few more minutes on the other side. Once the temperature reaches at least 125°F-145°F when checked with an instant read thermometer, remove and set aside.
    • In the same skillet, add in the garlic and sauté for about 15 seconds, making sure you don’t brown it. Stir in the remaining sun-dried tomato oil, lemon juice and zest.
    • Once combined, add in the sun-dried tomatoes, olives, capers, parsley, then cook for another 2 minutes. Add the toasted pine nuts and toss.
    • Add the mahi mahi back into the skillet, spooning the mixture over the tops and once it’s heated through, remove and serve.

    Recipe Notes

    If you can't find Mahi Mahi where you are, you can make this same recipe using red snapper, salmon, cod, sea bass or any other mild flavored fish you like.
    If you can't find pine nuts, you can use chopped or slivered almond instead.  Just be sure to toast them first.

    *Make sure to scroll up and read the post for substitutions, additions and helpful tips for making this recipe.

    Course Main Course
    Cuisine Mediterranean
    Calories 248kcal
    Nutrition Facts
    Mediterranean Mahi Mahi
    Amount per Serving
    Calories
    248
    % Daily Value*
    Fat
     
    16
    g
    25
    %
    Saturated Fat
     
    1
    g
    6
    %
    Carbohydrates
     
    4
    g
    1
    %
    Fiber
     
    1
    g
    4
    %
    Sugar
     
    2
    g
    2
    %
    Protein
     
    22
    g
    44
    %
    * Percent Daily Values are based on a 2000 calorie diet.

    *Nutritional data is provided as a courtesy and is accurate to the best of my knowledge. You can verify it using the nutrition calculator of your choice. All data is based on net carbs, without sugar alcohol: Swerve, Erythritol, Monk Fruit or Allulose.

    © Copyright for Keto Cooking Christian LLC. Please use the share buttons to share on social media, but please do not copy/paste the recipe.

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    Filed Under: 30 Minutes or Less, Dinner, Posts, Recipes, Seafood

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      5 from 2 votes (1 rating without comment)

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      Recipe Rating




    1. Sharon

      September 18, 2023 at 4:41 pm

      5 stars
      Very vibrant and tasty. Will definitely make again. I served with fresh green beans lightly sautéed. Light and wonderful. Thanks

      Reply
      • Keto Cooking Christian

        September 22, 2023 at 10:00 am

        Awesome! Thank you so much.

        Reply

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    Julianne Walser KCC

    I'm Julianne, welcome! I offer tasty and indulgent Keto and Low Carb recipes that will never leave you feeling deprived!

    More about me →

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