Mahi Mahi with Mango Salsa (Easy Pan-Seared)
Pan-seared blackened Mahi Mahi topped with fresh mango salsa is a nutritious, protein-packed dinner with bright tropical flavor. This easy weeknight meal pairs a meaty white fish with a sweet and easy homemade salsa.
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Equipment
Ingredients
- 1 pound mahi mahi fillets fresh or frozen works
- 2 tablespoons extra virgin olive oil
Mango Salsa
- 2 cups mango diced
- 1 whole avocado
- 1/2 medium lime lime juice from a medium lime
- 2 tablespoons red onion diced
- 3 tablespoons cilantro chopped
Blackened Seasoning
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1/2 teaspoon dried oregano
- 1/2 teaspoon salt
- 1/4 teaspoon cayenne
- 1/4 teaspoon black pepper
Instructions
- In a small bowl, paprika, garlic powder, dried oregano, cayenne, salt and pepper. Stir and set it aside.
- Dice the mango chunks into ¼ inch cubes and place into a medium bowl. Add the red onion and avocado. Drizzle with the lime juice, season with salt to taste and stir in the chopped cilantro. Stir to combine, cover and then set aside while you cook the fish.
- Pat the Mahi Mahi dry with paper towels. Season generously with the blackened seasoning.
- Heat a large non-stick pan over medium -high heat and add the oil. Once ready, place the mahi mahi into the pan and reduce the heat to medium. Cook for about 3 minutes each side, flipping carefully with tongs. This fish is done when it’s opaque and firm.The internal temperature should be 140-145 degrees F.
- Serve mahi mahi with the side dish of your choice and top with the mango avocado salsa.
Notes
Notes:
Storing and reheating
Store fish and mango salsa separately in an airtight container in the fridge for 1-2 days. Reheat the fish using the microwave for 1-2 minutes.
Helpful tips
- Choose a ripe mango. A ripe mango should feel slightly soft when squeezed, similar to a ripe avocado. If it’s too hard, it will take a few more days.
- Use frozen mangoes for the salsa. It’s an easy shortcut and works great for salsa! Thaw the mango in the fridge overnight or place it in the microwave for 30-45 seconds. It’s easier to cut the mango while it’s still semi frozen.
- Fresh or frozen mahi mahi works for this recipe. If using frozen, defrost it in the fridge overnight and pat dry before using.
Nutrition
Calories: 218kcalCarbohydrates: 15gProtein: 22gFat: 8gSaturated Fat: 1gPolyunsaturated Fat: 1gMonounsaturated Fat: 5gCholesterol: 83mgSodium: 393mgPotassium: 657mgFiber: 2gSugar: 12gVitamin A: 1425IUVitamin C: 33mgCalcium: 37mgIron: 2mg
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