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    Home » Main Courses » Fish & Shellfish Main Courses » Baked Mahi Mahi in Tomato-Caper Sauce

    Baked Mahi Mahi in Tomato-Caper Sauce

    May 15, 2023 · by Valentina · 22 Comments

    This post may contain affiliate links.

    Jump to Recipe

    This Baked Mahi Mahi has lemon tomato-caper sauce in every bite. It's light, healthy, loaded with fresh flavors, and lovely for both busy nights and casual entertaining.

    White plate with bright green Broccolini with a Mahi Mahi fillet with tomato slices on top of it.

    In just 30-minutes, start to finish, with a handful of simple ingredients, you can be serving this beautiful oven Baked Mahi Mahi dish. The sauce, made mostly from lemons, capers and tomatoes, is baked with the fish. It'll make you want to savor every bite, and also creates a colorful presentation.

    While I love sautéing certain types of fish to get a nice seared skin, baking fresh Mahi Mahi is easy and it's a fantastic method that will preserve its natural subtly sweet flavor and firm, flaky texture.

    The Ingredients

    Ingredients for mahi mahi recipe including lemons, olive oil, tomatoes, capers and shallots.
    • Mahi Mahi fillets - Always buy the freshest fish possible. If you have a specialty fish market near you, that's probably your best bet. The flesh should be firm and pinkish-beige in color. Mahi Mahi fillets often have some darker spots, which is perfectly okay, though that part might have a slightly stronger flavor. Don't hesitate to ask the fish monger to skin and/or portion your fish for you. They will almost always be happy to do this.
    • fresh tomatoes - Ripe tomatoes should be slightly firm, but have a little give when gently squeezed, and they should have a deep red color (or whatever the color is intended to be).
    • extra virgin olive oil
    • shallots - Shallots are slightly more mild and delicate than red onions. Try to choose those that are firm, heavy for their size and without bruises.
    • capers - Capers are unripened pickled green flower buds of the Caper Bush. Capers taste tart, tangy and salty, and they're delicious paired with lemon and fish.
    • garlic - Look for firm heads of garlic without any soft spots or green shoots, which are an indication it's old. (Pro tip: if there are green shoots in garlic you already have, just cut the cloves in half and remove them with the tip of a paring knife. The rest of the clove should still be good.)
    • lemon zest
    • lemon juice - I always use Meyer lemons over regular lemons when given the option. Meyer lemons are a touch less tart and a bit sweeter. And with a thinner skin and fewer seeds, they are incredibly juicy.
    • salt - I cook with Kosher salt. I prefer it because of its larger flake size, it doesn't typically contain additives, and it does a great job enhancing the flavor of foods without making them taste salty.
    • black pepper - Preferably freshly ground black pepper.

    (See recipe card below for quantities.)

    Substitutions and Variations

    • Garlic. If you want to skip the garlic, use an extra tablespoon of the shallots.
    • Shallots. 3 tablespoons of red onion can substitute the shallots.
    • Capers. You can use roughly chopped green olives instead of capers, or Kalamatas for a stronger flavor.
    • Okay, so this is a Baked Mahi Mahi dish -- however, Black Cod, Sole, Tilapia or Sea Bass would also go well with the Lemon Tomato-Caper Sauce. (Cooking times will vary, depending of the fish.)

    Recipe Tips

    • The thinner you slice the tomatoes the better, so they'll lie perfectly on top of the fish fillets.
    • As with most fish, it should be removed from the oven when it's almost cooked all the way through. The center of the fillets should be ever so slightly translucent -- just about opaque, but not 100%. If you're not sure, check by using a sharp knife to cut through the thickest part of one of the fillets.

    How to Make it

    - Preheat the oven to 425°F and adjust a rack to the center.

    - To make the sauce, combine capers, finely chopped shallots, minced garlic, lemon zest lemon juice and olive oil in a small mixing bowl.

    Glass bowl with caper-lemon sauce.

    - Add a couple of tablespoons of the sauce to the bottom of a 9 x 13-inch, or slightly smaller baking dish. Season both sides of the Mahi Mahi fillets with salt and pepper. And add them to the pan, being sure some of the sauce is beneath each one.

    - Place 2 to 3 tomato slices on top of each fillet.

    4 Mahi Mahi fillets in a baking pan with oil and capers.
    4 Mahi Mahi fillets in a baking pan with oil and capers and tomato slices on top.

    - Then evenly distribute the remaining sauce on top of the tomatoes.

    - Place the pan in the preheated 425°F oven and bake just until the fish is cooked through, 15 to 20 minutes.

    4 Mahi Mahi fillets in a baking pan with oil and capers and tomato slices on top and caper sauce on top.
    4 Baked Mahi Mahi fillets in a baking pan with oil and capers and tomato slices with caper sauce on top.

    - Let it cool for just a couple of minutes, spoon some of the sauce from the pan over each fillet and then serve.

    What to Serve with Mahi Mahi

    • This baked Mahi Mahi is especially lovely over rice, as it deliciously soaks up the sauce. It's fantastic served on top of Roasted Garlic Basil Brown Rice or Saffron Rice with Fresh Dill, which would make for an even more stunning presentation.
    • You can see in my photos that I love it over broccolini. I love the way it adds a punch of color to the plate, just as broccoli or asparagus would. It would also be incredibly tasty with grilled green onions.
    • And Italian Herb Bread would also be a lovely accompaniment.

    More Delicious Fresh Fish Recipes

    • Whitefish with Citrus-Avocado Salsa
    • Seared Ahi Tuna Burgers
    • Baked Rockfish with Lemon
    • Fish Puttanesca in 30 Minutes
    • Pan-Seared Sea Bass
    • Blackened Fish Tacos
    • Smoky Tomato Fish Stew
    4 Baked Mahi Mahi fillets on a bright blue-rimmed plate with tomatoes and caper sauce on top.

    FAQs

    What is Mahi Mahi?

    Mahi Mahi is also known as Dolphin Fish.

    Typically from tropical and subtropical regions of the world, Mahi Mahi is a firm, lean saltwater fish that's quite healthy -- it's high in protein, low in fat, and rich in nutrients.

    While baking it is my preference, Mahi Mahi can be cooked in a variety of ways, including grilling, broiling, and sautéing.

    What does Mahi Mahi taste like?

    Mahi Mahi is a mild fish with a slightly sweet flavor.

    How do you thaw frozen fish?

    There are a few methods for thawing frozen fish.

    1. The day before you want to use the frozen fish, put it in the refrigerator to thaw overnight. This is the best method.
    2. If you don't have time to do it that way, you can thaw it by placing it in a zip-lock bag, in a bowl under a very light stream of running tepid (not warm or hot!) water. Depending on the amount and thickness of the fish, this should only take about 30 minutes.
    3. You can also place frozen Mahi Mahi in a zip-lock bag and submerge it in a bowl of cold water for about an hour. Again, timing will depend on the amount and thickness of the fish.

    I hope you love this beautiful easy baked Mahi Mahi dish as much as my family and I do.

    White plate with bright green Broccolini with a Mahi Mahi fillet with tomato slices on top of it.

    Baked Mahi Mahi Recipe

    Valentina K. Wein
    This Baked Mahi Mahi has lemon tomato-caper sauce in every bite. It's light, healthy, loaded with fresh flavors, and lovely for both busy nights and casual entertaining.
    5 from 1 vote
    Print
    Prep Time 15 minutes mins
    Cook Time 15 minutes mins
    Total Time 30 minutes mins
    Course Main Course
    Cuisine American
    Servings 4
    Calories 184 kcal

    Equipment

    • 9 x 13-inch baking dish

    Ingredients
     
     

    • ⅓ cup capers, drained
    • ¼ cup finely chopped shallots
    • 1½ teaspoons minced garlic
    • 1 generous teaspoon lemon zest (from one medium-sized lemon)
    • 2 tablespoons lemon juice (from one medium-sized lemon)
    • 1½ tablespoons extra virgin olive oil
    • ¼ pound tomatoes, washed, dried, thinly sliced
    • 4 (approximately 5-ounce) Mahi Mahi fillets (preferably wild caught)
    • Kosher salt and freshly ground black pepper

    Instructions
     

    • Preheat the oven to 425°F and adjust a rack to the center.
    • Make the sauce. In a small bowl, combine the capers, shallots, garlic, lemon zest lemon juice and olive oil.
    • Assemble. Add a couple of tablespoons of the sauce to the bottom of a 9 x 13-inch or slightly smaller, baking dish. Season both sides of the Mahi Mahi fillets with salt and pepper. Then add them to the pan, being sure a bit of the sauce is beneath each one. Place 2 to 3 tomato slices on top of each fillet. Then evenly distribute the remaining sauce on top of the tomatoes.
    • Bake and Serve. Place the pan in the preheated 425°F oven and bake just until the fish is cooked through, 15 to 20 minutes. Let it cool for just a couple of minutes, spoon some of the sauce over each fillet and then serve.

    NOTES

    Nutritional information is only an estimate.

    NUTRITION

    Calories: 184kcal | Carbohydrates: 4g | Protein: 27g | Fat: 6g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Cholesterol: 103mg | Sodium: 531mg | Potassium: 658mg | Fiber: 1g | Sugar: 1g | Vitamin A: 279IU | Vitamin C: 5mg | Calcium: 35mg | Iron: 2mg
    Keywords fish for dinner party, healthy fish recipes
    Have you tried this recipe?I'd love to see it on Instagram! Tag me at @cookingontheweekends or leave a comment & rating below.

    Save

    Save

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    Reader Interactions

    Comments

    1. David

      December 19, 2013 at 1:02 am

      What a perfect meal! I have never cooked mahi-mahi - gonna get myself down to Whole Foods because I think this will be Christmas dinner!

      Reply
      • David

        December 22, 2013 at 6:21 pm

        Harrumph. Mark said "no" for Christmas (he wants beef) but said "yes" for Boxing Dau!! Yay!

        Reply
        • valentina

          December 23, 2013 at 8:57 pm

          What time shall I show up? 😉

          Reply
          • David

            December 28, 2013 at 4:40 pm

            Wow this was so tasty! I have to admit that, since I cannot eat garlic and Mark has a little trouble with raw or undercooked onions, I sautéed the shallots a bit before making the marinade and I also added chopped kalamata olives to make up for the missing garlic. Hope you don't mind! 🙂 Also, I did photograph it and would love to post on it in the spring, as long as a.) you don't mind my changes, and b.) I link back to your post/blog? xo

            Reply
    2. Deb

      December 19, 2013 at 6:11 pm

      Yes to holiday busy! And an even bigger yes to taking time to make a healthy and delicious dinner! A very appealing and flavorful mahi-mahi recipe!

      Reply
      • valentina

        December 20, 2013 at 2:51 pm

        Thanks, Deb. Hope you can take time out to enjoy! XO

        Reply
    3. Alanna

      December 20, 2013 at 4:44 am

      Yum! Fish definitely says comfort food, to me. This recipe is right up my alley 🙂

      Reply
      • valentina

        December 20, 2013 at 2:50 pm

        Thanks so much, Alanna. Enjoy and happy holiday's!

        Reply
    4. Anissa

      December 23, 2013 at 3:10 am

      Can this recipe work with other fish?

      Reply
      • valentina

        December 23, 2013 at 6:40 am

        Hi Anissa, yes it would also be great with Tilapia, Flounder, Cod, Sea Bass... Hope you try it. 🙂

        Reply
    5. Jessica Guidry

      August 29, 2014 at 10:32 am

      I like sautéing the lemon tomato caper goodies (with a splash of white wine) in a pan and serving it on top of/or next to our grilled fish. That way all the flavors have a chance to meld and the fish isn't sitting in liquid. This is our go-to recipe! I imagine it would be just as fantastic with chicken or steak.
      Adding fresh basil during the summer is always an option 🙂
      Thank you for this awesome recipe!!

      Reply
      • valentina

        August 31, 2014 at 9:18 pm

        Thakns, Jessica -- yes would be delicious with chicken and meat. YUM! 🙂

        Reply
    6. Mimi Rippee

      May 17, 2023 at 1:33 pm

      You made this mahi-mahi look so pretty! Love the recipe.

      Reply
      • Valentina

        May 17, 2023 at 5:50 pm

        Hi Mimi! Thank you. 🙂 Enjoy. ~Valentina

        Reply
    7. Eha

      May 17, 2023 at 8:44 pm

      5 stars
      Have eaten mahi-mahi in Hawaii but never sighted it at fish markets here. Looked iit up . . . yes, it can be caught in our northern climes but is usually only caught by sports fishermen! Lord knows why!!! Do like your recipe and shall find another beastie from the local waters !

      Reply
      • Valentina

        May 18, 2023 at 12:55 pm

        Hi Eha! So happy you'll likely be able to get it. I love "bestie from the local waters!" Thanks for visiting! 🙂 ~Valentina

        Reply
    8. sherry

      May 18, 2023 at 12:34 am

      this sounds like my kind of recipe except for the tomatoes 🙂 I do love a baked fish dish. I like to make a tray bake with salmon or barramundi.

      Reply
      • Valentina

        May 18, 2023 at 12:57 pm

        Thanks so much, Sherry. If you skip the tomatoes it'll still be delicious, and it would also be great with Salmon or Barramundi! 🙂 ~Valentina

        Reply
    9. Velva-Evening With A Sandwich

      May 19, 2023 at 10:38 am

      Valentina, this is beautiful way to eat healthy and delicious. Thanks for for sharing it with us.

      Velva

      Reply
      • Valentina

        June 07, 2023 at 6:19 pm

        Thank you so much, Velva! 🙂 ~Valentina

        Reply
    10. Jeff the Chef @ Make It Like a Man!

      May 21, 2023 at 10:33 am

      Gorgeous! I need more meals like this in my life!

      Reply
      • Valentina

        June 07, 2023 at 6:19 pm

        Thanks, Jeff! Enjoy. 🙂 ~Valentina

        Reply

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