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White plate with bright green Broccolini with a Mahi Mahi fillet with tomato slices on top of it.
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5 from 1 vote

Baked Mahi Mahi 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.
Prep Time15 minutes
Cook Time15 minutes
Total Time30 minutes
Course: Main Course
Cuisine: American
Keyword: fish for dinner party, healthy fish recipes
Servings: 4
Calories: 184kcal

Ingredients

  • cup capers, drained
  • ¼ cup finely chopped shallots
  • teaspoons minced garlic
  • 1 generous teaspoon lemon zest (from one medium-sized lemon)
  • 2 tablespoons lemon juice (from one medium-sized lemon)
  • 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