Pan Seared Mahi-Mahi with Mango Salsa
A fresh, tropical dinner that cooks in minutes. This pan-seared mahi mahi with mango salsa combines tender, golden fish with a bright, juicy salsa made from mango, lime and cilantro—an easy, healthy meal that tastes like a little romance on a plate.
Ingredients
For the Mahi Mahi:
- 4 4-oz mahi-mahi fillets skin on*
- juice of ½ lemon
- salt and freshly ground black pepper
- 2 tbsp neutral oil such as grapeseed or avocado
For the Mango Salsa:
- 1 medium, ripe mango
- 1 small sweet onion finely chopped
- 1 red and 1 green jalapeno** seeded and finely chopped
- 1 Tbsp chopped fresh cilantro leaves
- 1 clove garlic minced
- 1 tsp rice wine vinegar
- salt and freshly ground black pepper
To serve
- 2 cups cooked Basmati or Jasmine rice or serve with an arugula salad to reduce carbs
Instructions
For the salsa:
- Peel the mango.
- Slice flesh away from pit then dice fruit into 1/4-inch cubes.
- Transfer mango to a medium mixing bowl. Add onion, jalapeno, cilantro, garlic and vinegar. Toss to thoroughly combine.
- Season with salt and black pepper to taste. Set aside.
For the fish:
- Pat the four fillets dry with paper towels.
- Rub the fish fillets with the salt and lemon juice, then let them rest for 30 mins.
- Heat the oil in a large saute pan over medium-high heat for 3-4 minutes or until just starting to smoke.
- Add the fish, skin side down and allow it to sear undisturbed for 3-4 minutes. (The sides of the fish should appear cooked just past the middle.)
- Turn the fish and sear until cooked through, 2-4 more minutes depending on thickness until the fish just begins to flake. Keep a careful eye on the fish at this stage. You do not want to overcook.
- Transfer the fish to a platter and allow it to rest for about 3 minutes.
To serve:
- Place 1/2 cup rice on each of four plates. Top with mahi-mahi, served skin side down. Spoon the mango salsa over each fillet. Alternatively, serve on top of arugula or your favorite salad greens.
Notes
* If you can't find skin-on fillets, you can use skinless. They will just lack the sensory pleasure of a crispy skin.
**To make a less spicy salsa, you can omit the red jalapeno or just use half each of red and green.
A note on the provided nutrition information
The nutrition information provided has been estimated by an online nutrition calculator and is not a substitute for a professional nutritionist’s advice. Please note that the nutrition calculations do not include rice.Nutrition
Calories: 123kcal | Carbohydrates: 15g | Protein: 1g | Fat: 7g | Saturated Fat: 1g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 5g | Cholesterol: 1mg | Sodium: 9mg | Potassium: 204mg | Fiber: 2g | Sugar: 11g | Vitamin A: 634IU | Vitamin C: 27mg | Calcium: 25mg | Iron: 0.3mg