Mahi-mahi (also called dolphinfish, though not related to dolphin) is a versatile fish that can be made into a delicious dish in almost any way. The flesh is soft, sweet, and initially pink in color but fades during cooking, very low in fat, yet also tender and rich in flavour. When cooked perfectly, mahi-mahi's naturally sweet taste makes it perfect pairing with fresh fruit, herb salsa, salads, and more. This sturdy white fish is rich in healthy low-fat protein. It is also low in saturated fat and sodium. This fish is rich in niacin, vitamin B12, phosphorus, and selenium. Every 113g serving of fresh mahi-mahi also contains about 400 mg of omega-3 fatty acids (DHA and EPA). Try one of the cooking methods below to prepare a delicious meal for you, your family and friends.
Step
Method 1 of 4: Steaming Mahi-Mahi
Step 1. Prepare the ti or banana leaves to wrap the mahi-mahi fish
The ti plant is a perennial evergreen shrub native to Hawaii with smooth blade-shaped leaves measuring about 10 cm wide and 30-60 cm long. You can also use banana leaves.
- Wrapping the mahi-mahi in a leaf will allow the fish to cook slowly and retain the juices during cooking.
- If you are using frozen leaves, be sure to thaw them first.
Step 2. Prepare the leaves
For ti leaves, cut each leaf in the middle of the leaf bone and remove the leaf bone. Look for fresh ti leaves at a Mexican or Asian grocery store. For banana leaves, soak the leaves to soften (about 1-2 minutes), tear into 12 long strips of 1 or 2 leaves, and simmer for 30 seconds then strain.
Cut another 24 leaves, about 30 x 7.5 cm, set aside
Step 3. Cut the mahi-mahi
Carefully cut the fish into 12 equal parts (about 5 x 5 cm).
- If you are using frozen fish fillets, thaw them before cutting.
- Press gently while cutting. This fish is fragile and the fillets break easily if pressed too hard.
Step 4. Cool the mahi-mahi pieces
Place the mahi-mahi pieces on a plate and place in the refrigerator for at least 30 minutes.
You can add lemon or lime juice, salt, pepper, or fresh or dried herbs, or whatever seasonings you want to add to the mahi-mahi while they are chilling
Step 5. Wrap the mahi-mahi
Arrange two ti leaves or banana leaves overlapping each other crosswise. You should be able to place the pieces of fish in the middle of the leaf without any part of it sticking out of the leaf.
- Use the side of the leaf to wrap the fish before steaming.
- Sprinkle grilled vegetables on top if you like.
Step 6. Fold the leaf to close tightly
Start with the underside of the leaf, and fold the leaves across the top of the fish alternately. Use each other leaf to fold in the remaining leaf sheet that lined the previous fish.
- Tuck the last leaf under the tightly packed package.
- Tie the leaf packets with the small leaf sheets that you boiled earlier.
- Continue wrapping the mahi-mahi pieces in this way.
Step 7. Prepare the cork
Use a large saucepan or saucepan with a strainer, then pour the water until it is about 1 inch (1.2 cm) below the rack or strainer in the pan.
Bring the water to a boil over high heat
Step 8. Cook the mahi-mahi
Carefully place the fish wraps in a single layer on a rack or colander. Don't put them in a pile.
- Steam partially if necessary.
- Cover the pot or pan, and cook for 6-10 minutes (or until the fish looks cloudy in the middle). You may have to open one of the packages and cut the fish inside to check.
Step 9. Serve
Remove the fish pack from the pan and turn it slightly to remove the water that has accumulated inside. Serve hot or warm.
Serve with rice or lime wedges
Method 2 of 4: Burning Mahi-Mahi
Step 1. Turn on the furnace
Heating the stove takes time, so heat the stove outdoors over medium heat, and pour some oil over the grate. Cover the stove while it is heating.
Once the furnace is heated, you can use a furnace brush to clean it before use
Step 2. Cook the mahi-mahi fillets
Use a metal spatula to gently place the fish fillets directly on the greased grate. Cover the stove and cook the fish for 3 or 4 minutes.
- Sprinkle or soak the fish in your favorite seasoning before cooking.
- Try olive oil, ground garlic, black pepper, cayenne pepper, salt, lime juice, and lime zest, or whatever you like.
Step 3. Flip the fish fillet
After about 3 or 4 minutes, use a metal spatula to gently flip the fish over. Cover the stove and cook for another 3 to 4 minutes, or until the fish is easy to cut.
Step 4. Serve
Carefully remove the fish from the stove, and serve with lime or fresh lime zest. For best results, serve immediately.
Method 3 of 4: Baking Mahi-Mahi
Step 1. Preheat the oven
For best results, preheat the oven to 232 degrees Celsius. Before heating the oven, place your oven rack in the middle.
Step 2. Prepare the fish
Gently wash the fish and place on a nonstick baking sheet, or a baking sheet that has been greased.
- You can also cook frozen fish fillets.
- Season the fish if you like. Pour the lemon juice over each piece of fish, and sprinkle with the garlic, salt, and pepper.
- Sprinkle some breadcrumbs if you like. Sprinkle a little breadcrumbs over each piece of fish. You can make your own bread flour or buy it at the store, and mix in other seasonings like garlic powder or pepper if you like.
Step 3. Grill the fish
Place the baking sheet in the oven and bake at 218 degrees Celsius for 25 minutes. If you add a sprinkle of breadcrumbs, it should turn golden brown.
Increase the cooking time by another 5-10 minutes if you are cooking frozen fish
Method 4 of 4: Seasoning the Mahi-Mahi
Step 1. Make the sauce
Try mixing cumin, garlic powder, dried oregano, ground ginger, paprika powder, salt, black pepper, chili powder, and any other seasoning you like. Sprinkle the seasoning over the mahi-mahi before cooking it in one of the ways above, or soak the mahi-mahi in the marinade in the refrigerator for about 10 minutes before cooking.
Step 2. Prepare the fresh salsa sauce
Try making a quick salsa of chopped tomatoes, mango, jalapeno peppers, red onions, cilantro, cumin, garlic, and lime juice to enjoy with the mahi-mahi once it's cooked.
Step 3. Try different seasonings
This is the most interesting part. Because mahi-mahi is so soft and light, you can easily season it with just about anything. Sprinkle the mahi-mahi with pepper and salt, or try some other dry herbs and sauces to enjoy the deliciousness of your mahi-mahi.
Step 4.
Tips
- Like most other fish, mahi-mahi is best cooked at high temperatures for a short period of time. The time it takes to cook one piece of fresh fish about 2.5 cm thick is 10 minutes. Double the cooking time for frozen fish.
- Mahi-mahi is often purchased packaged, but if you are buying fresh mahi-mahi, look for fish with clear eyes, with gills and flesh still pink. Mahi-mahi are colorful when they are alive, but the skin will turn a dull yellow and gray once caught.
- Fish and shellfish contain high-quality protein and other essential nutrients, are low in saturated fat, and contain omega-3 fatty acids.
Warning
- You get sick easily from undercooked fish. Be sure to check the doneness of the fish with a fork or knife. Watch for pieces of meat that are white or cloudy before you eat them.
- Mahi-mahi is great for cooking in a variety of ways. However, be careful to check the level of doneness. You should cook the mahi-mahi until it splits easily, no longer.
- Almost all fish and shellfish contain trace amounts of mercury. Mercury is a toxic metal that can harm the health of some people. Mercury in large amounts is most harmful to fetuses or children. The risk of mercury in fish and shellfish depends on the amount of fish and shellfish eaten, and the mercury content in them.
