What is Mahi Mahi and How Can You Prepare It?

A fish with a name that’s as strong as its flavor! The term mahi mahi comes from the Hawaiian word for strength, meaning 'strong strong.' It's also known as dolphinfish (despite no relation to actual dolphins) or dorado.

Mahi Mahi boasts firm, mild, and slightly sweet flesh, making it a versatile seafood choice for your meals. Keep reading to discover more about this delicious fish and the best ways to cook it at home.

What exactly is Mahi Mahi?

Mahi Mahi is a fish found in the South Pacific, Mediterranean, Caribbean, and occasionally the Atlantic. It features a tough, inedible skin and firm white flesh, comparable to swordfish or halibut, but at a more affordable price.

The firm texture of mahi mahi makes it perfect for grilling or searing at high heat. While fresh whole fish or filets may be hard to find, frozen mahi mahi filets are a budget-friendly protein to keep in your freezer for quick and easy meals.

How to Prepare Mahi Mahi

Mahi Mahi is as versatile as chicken when it comes to cooking methods: grill it, air-fry it, bake it, or pan-sear it. Avoid delicate techniques like poaching or steaming, as they’re too mild for this firm fish.

Mahi mahi is very lean, so it's important not to overcook it. If the filets have skin, leave it on to help maintain their shape during cooking. As with all fish, pat it dry with paper towels and oil your pan or grill to prevent sticking. Cook for around 10-15 minutes, depending on the method. The fish is done when it’s no longer opaque and flakes easily with a fork.

Is Mahi Mahi Good for You?

While mahi mahi is leaner than fattier fish like salmon or sardines, it still provides a solid dose of heart-healthy omega-3 fatty acids. It’s also packed with iron and selenium, which has anti-inflammatory benefits. With its low calorie count and high protein, mahi mahi is a nutritious alternative to red meat.

Is Mahi Mahi a Sustainable Choice?

The Monterey Bay Aquarium’s Seafood Watch recommends mahi mahi caught by U.S. fisheries in the North Atlantic as the top choice. This method has minimal environmental impact and reduces the risk of overfishing, as mahi mahi grow relatively quickly. Pole-and-line fishing is the most sustainable, as it avoids harming bycatch (fish unintentionally caught and often discarded).

Mahi Mahi Recipes

Cooking mahi mahi is simple and satisfying—the toughest part is picking which recipe to start with! We’ve rounded up sixteen of our favorites in this curated Top-Rated Mahi Mahi Recipes collection. Here are a few standout dishes you won’t want to miss:

• A tropical trip to the Caribbean: Mahi Mahi with Coconut Rice and Mango Salsa
• Pan-seared fish with a Tuscan twist: Mahi Mahi with Artichokes and Sun-Dried Tomatoes
• Crispy, golden air-fried filets: Panko-Crusted Air Fryer Mahi Mahi